Bench Press Narrow Grip
The Bench Press Narrow Grip is a beginner barbell exercise that works the Arms. Follow the steps below.
Target musclesArms
EquipmentBarbell
LevelBeginner
How to do the Bench Press Narrow Grip
- Setup: Lie flat on the bench and grip the bar at shoulder-width (closer than a standard bench press).
- Descent: Lower the bar with control to your lower chest.
- Form: Keep your elbows tucked in tight against your torso—do not let them flare out.
- Ascent: Press the bar straight back up, squeezing your triceps at the top.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.