Barbell Incline Close Grip Bench Press

Build strong triceps with the Barbell Incline Close Grip Bench Press. This upper body exercise targets your triceps, chest, and shoulders for powerful

IntermediateUpper Arms Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Incline Close Grip Bench Press

Compound

Barbell Reverse Close-grip Bench Press

Upper Arms · Triceps Brachii · Barbell

Intermediate

Compound

Barbell Reverse Band Bench Press

Upper Arms · Triceps Brachii · Band

Advanced

Compound

Barbell JM Bench Press

Upper Arms · Triceps Brachii · Barbell

Intermediate

Compound

EZ Barbell JM Bench Press

Upper Arms · Triceps Brachii · EZ Barbell

Intermediate

Description

An upper body exercise targeting the chest, triceps and shoulders. It is performed on an incline bench with a close grip on the barbell.

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How to do Barbell Incline Close Grip Bench Press

01
Setup
Set an adjustable bench to a 30-45 degree incline. Lie back on the bench with your feet flat on the floor, directly under your knees.
02
Setup
Grip the barbell with an overhand, pronated grip, hands approximately shoulder-width apart or slightly narrower, ensuring your wrists are straight. Unrack the barbell and hold it directly above your upper chest with your arms fully extended.
03
Inhale and slowly lower the barbell towards your lower chest/upper abdomen, keeping your elbows tucked close to your sides throughout the movement. Control the descent until the barbell lightly touches your chest.
04
Exhale and powerfully press the barbell back up to the starting position by extending your elbows, focusing on contracting your triceps. Maintain control and stop just short of locking out your elbows to keep tension on the triceps.

Tips

Keep your elbows tucked in close to your body to maximize triceps engagement and reduce stress on your shoulders; flaring them out will shift emphasis to the chest.
Maintain straight wrists throughout the lift to prevent injury and ensure efficient force transfer from your triceps to the barbell, avoiding wrist extension or flexion.
Perform both the lowering and pressing phases with control, avoiding bouncing the weight off your chest; this ensures constant tension on the triceps and prevents momentum from doing the work.
Lower the bar until it lightly touches your chest to achieve a full stretch in the triceps, and press up until your arms are nearly straight to get a strong contraction.

Common mistakes

Avoid letting your elbows flare wide during the descent, as this reduces triceps engagement and increases shoulder strain; instead, keep them tucked close to your torso.
Do not grip the barbell too wide, as this shifts the focus away from the triceps and onto the chest; instead, use a grip that is shoulder-width or slightly narrower.
Prevent bouncing the barbell off your chest to initiate the press, as this uses momentum rather than muscle strength and can lead to injury; instead, control the descent and press smoothly.

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Questions

What muscles does Barbell Incline Close Grip Bench Press work?

Barbell Incline Close Grip Bench Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Barbell Incline Close Grip Bench Press good for beginners?

Barbell Incline Close Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Incline Close Grip Bench Press?

You need Barbell to perform Barbell Incline Close Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Incline Close Grip Bench Press?

Keep your elbows tucked in close to your body to maximize triceps engagement and reduce stress on your shoulders; flaring them out will shift emphasis to the chest. Maintain straight wrists throughout the lift to prevent injury and ensure efficient force transfer from your triceps to the barbell, avoiding wrist extension or flexion. Perform both the lowering and pressing phases with control, avoiding bouncing the weight off your chest; this ensures constant tension on the triceps and prevents momentum from doing the work. Lower the bar until it lightly touches your chest to achieve a full stretch in the triceps, and press up until your arms are nearly straight to get a strong contraction.

What are common mistakes when doing Barbell Incline Close Grip Bench Press?

Avoid letting your elbows flare wide during the descent, as this reduces triceps engagement and increases shoulder strain; instead, keep them tucked close to your torso. Do not grip the barbell too wide, as this shifts the focus away from the triceps and onto the chest; instead, use a grip that is shoulder-width or slightly narrower. Prevent bouncing the barbell off your chest to initiate the press, as this uses momentum rather than muscle strength and can lead to injury; instead, control the descent and press smoothly.