Overhead press, narrow grip, bar at chest
Shoulders
Description
Overhead press with a narrow grip on the barbell bar, starting from the upper chest. The isometric hold emphasizes the triceps brachii and anterior deltoids, with the narrow grip and low starting position increasing triceps demand.
Execution technique
1. Set the barbell bar at upper chest level on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, elbows pointing forward.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, avoid leaning back, and maintain the bar path directly over the midfoot throughout the hold.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, elbows pointing forward.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, avoid leaning back, and maintain the bar path directly over the midfoot throughout the hold.
Breathing
Exhale as you press the bar overhead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The narrow grip emphasizes the triceps. Keep the elbows forward at the bottom and avoid excessive back extension during the hold.
Contraindications
Not recommended for individuals with shoulder impingement or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.3% |
| Tech coefficient | 0.82 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.3 (Shoulders)
- ktech = 0.82