Bench press, handle, narrow grip
Chest
Description
Bench press with a narrow grip on the machine handles. The independent handles allow a natural pressing arc with emphasis on the triceps brachii and inner pectorals, reducing stress on the shoulder joints.
Execution technique
1. Set the machine handles at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the handles with a narrow overhand grip, hands at approximately shoulder width, elbows tucked at about 45°.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Press evenly with both arms and keep wrists neutral throughout the hold.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the handles with a narrow overhand grip, hands at approximately shoulder width, elbows tucked at about 45°.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Press evenly with both arms and keep wrists neutral throughout the hold.
Breathing
Inhale as you lower the handles to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Use the independent handles to find a natural pressing path. Focus on equal force distribution between both arms.
Contraindications
Not recommended for individuals with wrist injuries or elbow tendonitis.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.44% |
| Tech coefficient | 0.9 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.44 (Chest)
- ktech = 0.9