Hello everyone who clicked by accident or not, I guarantee after reading this article you will want to go and do the bench narrow grip in Smith. This is the last post on Smith machine exercises, read the others (sitting press) and (bench press).

Brotherhood, as they say basic training- the queen of mass. Triceps Close Grip Press, a basic movement that can be done on the Smith Machine or with free weights. Let's now figure out how to put it all into practice!

Close Grip Press: Surprise Your Triceps

Guys now I want to divide the narrow press exercise in Smith into certain blocks that will help you achieve results faster:

1. Common mistakes
2. Correct execution technique
3. When and how much to work out triceps
4. Nutrition and mode

Close Grip Press: Proper Technique

♦ Place a bench under the simulator, remember that the smaller the angle, the more the triceps and lower chest are included in the work, if the angle is too high, the deltas take part of the load, we should not allow this.

♦ A common question is how hard to press the elbows to the body? It's simple, the more the elbows are pressed to the body, the more the inner head is loaded, if you spread the elbows a little to the sides, then it is worked out outer part, which is clearly visible when viewed from the front of a person.

♦ Do not make a too narrow grip - this is fraught with injuries to the hands and humeroradial ligaments. The grip should be such that the shoulder and fist, when lowered, form an even straight line.

♦ You need to lower the bar to the bottom of the pectoral muscles, so adjust the bench under this rule.

♦ Remember, the triceps is responsible for the extension of the elbows, it will probably be logical in the exercise for the triceps to fully extend the elbows. In the upper position, squeeze the muscle

♦ If everything is done correctly, then your triceps should be on fire already at 8 reps, only if you use working weights.

When and how much to swing

Guys 1 hard work a week on your hands - this is more than enough, the bench press with a narrow grip in Smith is a basic exercise, it must be put first, naturally done after a warm-up. For normal pumping, 3 approaches are enough, as a rule, the more the better, it doesn’t work!

For growth, 8-10 repetitions is super, between sets, do not forget to stretch and squeeze the muscle. To stretch the triceps, there is a simple exercise - you need to throw your arm behind your head and put your palm on the opposite shoulder. Pressing is even easier - straighten your arm at the elbow and tighten the triceps.

Bratva, without farm support, you need to practice in the gym 3 times a week for 1 hour.

I divided 3 workouts for myself like this:

Legs, shoulders

Triceps, Chest

Biceps, back

What I did was just put the big muscle groups forward, which partially involve the small ones. For example, when doing a chest press, I first tire the triceps, and then finish it off.

But this principle is constantly changing, I shuffle muscle groups in places, and sometimes I even train intuitively. I came to the hall, what does not hurt, then I shake.

Common rookie mistakes

Let's outline the 5 most common misconceptions, myths and mistakes that should not be made when training triceps:

1. H full extension of the elbows
2. T training in spite of pain. Guys, please, just don't be a hero, because pain doesn't appear just like that. I will give my own example for an example - sorry for the tautology, my elbows started to hurt 5 days ago, I went to two workouts, and it got even worse, now I decided to take a rest on upper part bodies, I will go to the gym only to squat.
3. P overtraining is a bad thing, the desire to do something can disappear. You must understand that the foundation of muscles is laid when you sleep and eat, and training is just cement.
4. B Lots of sets and reps. 3 sets and 8-10 reps will be enough, everything else will only burn muscle and fat
5. And use of ineffective exercises and a variety of modern simulators. Let's remember the era of Arnold, because then there were no super simulators and other garbage, the guys were engaged exclusively in free weights. My advice is, for triceps training, use french press, bench press with a narrow grip and push-ups on the uneven bars, and leave pathos simulators for circular training and posturing.

Compliance with the diet and the correct daily routine

I constantly didn’t have enough time, so today I gathered my strength and got up at 5 in the morning, the day was very long and I spent my time as productively as possible. Managed to write 5 articles, go to sports ground, help parents, and yet did not forget about proper nutrition and even watched the movie.

Important: plan your day correctly, fall asleep before 11 am and wake up early to accustom yourself to get up early, use this method. It doesn't matter when you fall asleep, your task is to get up at the right time, set at least 10 alarms, the task and goal must be completed. Believe me, the next day you will be knocked out before 10 pm. It's 9 now and I already want to sleep.

I won’t talk much about nutrition, I’ll say that it should be correct, no more than 2.5 grams of protein per kg of body, and also try to divide the diet into 5-6 small meals, in more detail.

How to build arms in Smith video

Brothers and lovely ladies, I hope the information was useful, be sure to subscribe to the blog and ask questions in the comments. Remember, close-grip bench presses will not help if the basic principles of training are not followed.

Group: Triceps

Type: basic

Level: beginner

Equipment: simulator

Main muscle: triceps

Other muscles: chest, deltoid,

Description of the exercise

1. Place a horizontal bench in Smith's car. Set the bar so that you can reach it from a prone position without fully extending your arms. After setting the desired weight, lie down on the bench. Using a straight narrow grip, unlock the bar and hold the projectile at outstretched arms. This will be your starting position.
2. As you inhale, slowly lower the bar until the bar touches the center of your chest. Note: When performing this type of press, keep your elbows close to the body at all times - this increases the load on the triceps.
3. After a second pause, as you exhale, return the barbell to starting position. At the highest point, pause for a second, while tensing the triceps. Then repeat the movement. Note: The projectile's lowering time must be at least twice the time it is raised.
4. Repeat the required number of times.
5. At the end of the exercise, return the barbell to the racks.

Attention: If this exercise is new to you, it is better for you to use the help of an insurer when performing it. If this is not possible, be more careful about the weight used - do not increase it until you are confident in bench press with the current one. Make sure that the bar falls only on the center of the chest.

Variations: As a projectile, you can use a barbell with e-z neck(at the same time, you need to take the inner pair of handles), or dumbbells (using a neutral grip). The same as the bench press with a narrow grip, but it is performed in the Smith machine.

Target Muscles – triceps

It is recommended to perform this exercise at the beginning of your workout, when you are still full of energy. The bench press in the Smith machine with a narrow grip is basic exercise for triceps, which are not many. After completing the bench press, move on in your workout to isolated exercises to work out each head of the triceps separately.

Working in a Smith machine allows you to focus on the bench without the distraction of balancing the bar like you do with free weights. In addition, here you can take your maximum weight.

Do a couple of reps with no weight on the bar. Thus, you can correctly set the bench for yourself, making sure that the bar moves in the trajectory you need along the guides of the Smith machine, and it is the triceps that are included in the work.

Preparation for the approach

1. After you have made sure that your bench is set as comfortably as possible, sit on it completely with your whole body: head, back and hips lie on the bench. Bend your legs at an angle of 90 degrees, with your feet firmly on the floor.
2. The marker of the correct location in the Smith machine on the bench is the neck of its barbell, located at the level of the bottom of the chest in the starting position.
3. Take the neck with a narrow grip, the distance between the hands is about 20-25 cm. thumbs for better security. Remove the barbell from the hooks, squeeze it out, fully straightening your arms.

Close Grip Barbell Press Technique

1. Slowly lower the bar without lifting your elbows from your torso. Stop at a distance of 2-3 cm from the chest.
2. Press the bar a little faster to the starting position, fully straightening your arms. At the top, contract your triceps as much as possible before doing the next rep and slowly lower again.
3. After completing the last rep, always make sure that the bar has been rotated enough before hooking. I spoke about the need for a training partner who could control you in the article ““.

Common Mistakes

Breeding to the sides of the elbows. This is perhaps the most common mistake in the narrow grip bench press exercise. When the elbows are abducted to the sides, the load is shifted from the target muscle group to the deltas and pectorals. Keep your elbows as close to your torso as possible and then you can maximize the impact on the triceps.

Incorrect rod position. When working in a Smith machine, one must take into account the fact that the bar moves along a certain trajectory. If you sit under the bar below or above chest level, you risk injuring your elbow joints. In addition, there will be a shift in the load from the triceps to the shoulders or chest.

Neglect of Smith Machine Limiters. At the end of the last rep, when your strength is low, you can do partial presses to get the most blood out of your triceps. In this case, low-set stops will help you complete the set safely.

In the video, an experienced athlete tells in detail and shows the technique of bench press lying in Smith's car for triceps:

With the Smith Machine, you can add variety to your close grip presses by increasing strength and volume by lifting more weight than you would on a free weight bench.

And remember, only by shocking the muscles with a variety of exercises can you make them grow.

Rate the article

My opinion: bench press with a narrow grip in Smith - useful exercise. Even if you train yourself, you can always pump your muscles as much as possible, realizing that at any moment you can return the bar to the hooks. In addition, the long part of the triceps works great for me personally in the bench press with a narrow grip.

Ours to you with a brush, my dear comrades-in-arms! And today we'll talk about bench press with a narrow grip in Smith. After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and conduct some comparative analysis for "better".

So, take your seats in the auditorium, we begin.

Bench press with a narrow grip in Smith. What, why and why?

According to the already well-established tradition, we owe this note to newcomers who rushed into GYM's, and in ours in particular. Remember your first timid visits to the rocking chair, when you still don’t know about anything and are afraid of everything. And here they come to the rescue, or rather, he - personal trainer. We completely trust the local specialist, we rely on him and rely on him. However, as practice shows and your Feedback, local coaches, for the most part, everything, or rather you, is up to the mark. The money for entry has been paid, the club's treasury has been replenished, which means that the minimum task has been completed. No, of course there are exceptions, and this is precisely our case when a beginner persistently asks to show how to perform this or that exercise. The coach willy-nilly has to work with the client. The task was set as standard - to pump up the hands for the summer, and the tool was chosen the same - bench press with a narrow grip. The coach correctly showed everything to the “sticky” and immediately, as if by magic, disappeared into the nooks and crannies of the club :), and our beginner was left alone with this exercise. Of course, complications began, various distortions, and, ultimately, the whole event ended with an event called “pressed down!”.

Many of you, my dear readers, can observe something similar in your fitness establishments, and therefore, in order to keep a beginner craving for iron and a subsequent desire to exercise, he needs his own simulators and exercises in them. (which you, as more experienced comrades, can tell them about). We will talk about one such, in the key of beginner goals, namely the close-grip bench press in Smith, next.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of basic / conditionally basic with the type of force push (push) and aims to work out the triceps.

The muscle ensemble includes the following units:

• targeted - triceps muscle of the shoulder;
• synergists - anterior delta, pectoralis major (sternal/clavicular heads);
• dynamic stabilizers - biceps.

Full muscle atlas is such a picture.

Advantages

By performing the bench press exercise with a narrow grip in Smith, you can count on receiving the following benefits:

• isolated study of triceps;
• development of the strength of the triceps muscle;
• volumetric increase in hands;
• progress in ;
• the ability to perform an exercise with a lot of weight without insurance;
• the ability to control equipment throughout the movement.

Execution technique

Bench press with a narrow grip in Smith refers to the exercises entry level difficulties. Step by step technique execution looks like this.

Step #0.

Approach the Smith machine and place a horizontal bench under it. Position yourself on the latter so that the neck, when taken with a narrow grip and lowered, falls in the middle of the chest. As soon as you decide on the position of the body, equip the bar with the necessary weight and bring your arms up, leaving a slight bend in the elbow joint. Press your back firmly against the bench and spread your legs apart, planting them firmly on the floor. This is your starting position.

Step #1.

As you inhale, start lowering the bar down. As soon as the latter touches the chest, squeeze it up, exhaling. Lock in the top position 1-2 counts, and then repeat the movement a specified number of times.

In the picture version, all this disgrace looks like this.

On the move so...

Variations

In addition to the classic version, there are several variations of the exercise, in particular:

• French bench press in Smith;
• bench press narrow reverse grip lying at an upward angle.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• keep your elbows close to your body throughout the movement;
• don't lock up (do not fully unbend) elbows when squeezing the neck up;
• linger on 1-2 counts at the top of the trajectory;
• lower the bar down slowly and under control and press it up explosively;
• when squeezing the projectile, do not use inertia and rebound from the chest;
• when looking for the optimal grip, avoid excessive bending of the wrists;
• place your hands close enough to each other;
• breathing technique: exhale - when lifting / squeezing out, inhale - when lowering the projectile;
• numerical training parameters: number of sets 3 , repetitions 10-12 .

With the theoretical side finished, now let's look at some practical points.

Exercises in Smith or free weight. What's better?

Research published in the Journal Strength Conditioning Research (USA, 2011 ) indicate that muscles are better mobilized when working with free weights(in particular, the results showed greater activation of the medial deltoid muscle on bench press). This circumstance and other data on electrical activity made it possible to draw the following conclusion: free weight better develops the strength and mass-building characteristics of an athlete.

What is the best way to work triceps?

The bench press with a narrow grip is not the most promising exercise for triceps and shows EMG values ​​at the level 75 units Therefore, if you chose a narrow bench press (or it was recommended to you by a gym trainer), then it is best to practice it in a superset mode in Smith - conducting the first approach in the "strength" style on 6-8 repetitions and then without rest (losing weight) finish off with a quantity (from 15 times) in the second approach. In total such circles can be 3-4 .

After such a scheme, the increase in hand volumes will not be long in coming.

Actually, we’ve finished with the main part, let’s move on to ...

Afterword

Today we have added +1 to a pantheon of tech notes and got introduced to Smith's close-grip bench press. Remember the sentimental story at the beginning of the article? So, beginners need the advice of a more experienced fellow in iron, so if the coach scored on his ward, subtly substitute your shoulder for him and recommend an alternative exercise.

That's all, "accept" narrow press by yourself and in the company with a newcomer :)!

PS: Do you have a Smith machine in the gym?

PPS: did the project help? Then leave a link to it in the status of your social network- a plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

The bench press with a narrow grip is one of the main basic, multi-joint exercises for the development of the triceps muscle, giving it strength, mass and power. Close grip bench press is suitable for everyone, from beginner to master. It is desirable to perform the very first exercise in training triceps. After close grip bench presses, perform down presses or overhead extensions in block simulator, as well as extension of the arm with a dumbbell in the slope.

Main muscle group: triceps, big pectoral muscle, anterior bundles of deltoid muscles.

Auxiliary muscle group: trapezius muscle, latissimus dorsi back, front serratus muscle, deltoid muscles.

Bench press lying with a narrow grip - execution technique.

For execution this exercise needed horizontal bench with stops for the neck of the bar, or perform bench presses in the “Smith machine”.

1. Lie down on a bench with your feet planted on the floor and wide apart to keep your body still during the exercise. The shoulder blades, the back of the head, the buttocks are tightly pressed to the surface of the bench, the bar of the bar is at the level of the forehead.

2. The grip of the neck must be "closed" - thumb captures him. This will protect you from slipping the bar and from subsequent injury. Keep a distance between the hands, 20 - 25 cm, if you work with an EZ - bar, if with a straight one, take the bar a little wider, this will relieve discomfort in the wrists.

3. Do not take the bar with a too narrow grip, there is a risk of losing balance and overturning the barbell on its side, this can also lead to injury.

4. Set the desired weight on the bar. Remove the bar from the stops and holding it with straight arms, lower the weight to the bottom of the chest while inhaling.

5. Elbows are tightly pressed to the body. Barely touching the chest, lift the weight to the starting point, exhale at the end of the lift. At the top point, do not linger for a long time and continue the approach.

6. Do not arch your lower back, watch your body position on the bench!