窄握杠铃卧推

A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.

💡 Instructions:

• Lie on a flat bench with your feet flat on the floor.

• Grip the barbell with hands shoulder-width apart or slightly narrower.

• Unrack the bar and hold it above your chest with arms extended.

• Lower the bar slowly to your lower chest while keeping your elbows tucked in.

• Push the bar back up to the starting position, fully extending your arms.

⚠️ Common mistakes:

• Allowing elbows to flare out excessively

• Bouncing the bar off the chest

• Not keeping wrists aligned with forearms