NARROW GRIP BENCH PRESS

Muscles Trained :
Triceps, Pectoralis Major (primarily middle portion), and Anterior Deltoid

Joint Actions :
Elbow Extension, Shoulder Extension

Instructions :

1. Lie supine (facing upward) on a flat bench with feet flat on the floor.
2. Grasp bar with a pronated (overhand) grip with hands shoulder width apart.
3. Take the weight off the rack and keep arms extended (straight) with the weight at chest level.
4. To begin the movement, lower the weight in a controlled fashion towards the lower chest by flexing (bending) the elbows.
5. Keep the elbows close to the body.
6. Inhale throughout the downward movement phase.
7. Continue the movement until the bar lightly touches the chest.
8. Push the weight upwards toward the ceiling by extending (straightening) the elbows.
9. Exhale throughout the upward movement phase.
10. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Pointing elbows outward throughout the movement instead of keeping them close to the body.
2. Arching the lower back during the upward movement phase instead of keeping it straight against the bench.

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