Barbell Incline Close Grip Bench Press

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees inside a power rack.
2. Lie back on the bench and grip the barbell with a shoulder-width grip or slightly narrower (about 8-12 inches apart).
3. Retract your shoulder blades into the bench and plant your feet firmly on the floor to create a stable base.
4. Unrack the bar and hold it directly over your upper chest with your arms fully extended.

How to do it

1. Inhale and lower the barbell slowly toward your upper chest, keeping your elbows tucked at a 30-45 degree angle relative to your torso.
2. Control the descent for a 2-3 second count until the bar lightly touches your chest.
3. Exhale and drive the bar back up to the starting position by extending your elbows and pushing through your palms.
4. Contract your triceps hard at the top of the movement before beginning the next repetition.

Form checklist

• Keep your elbows tucked toward your ribs; do not let them flare out to the sides.
• Maintain a neutral wrist position to avoid excessive strain on the joints.
• Ensure your shoulder blades remain pinned back and down throughout the entire set.
• Keep your glutes in contact with the bench at all times; do not arch your lower back excessively.

Pro tips

• Focus on 'squeezing' the bar inward as you press to maximize the mind-muscle connection with the triceps and inner chest.
• Stop the bar an inch above the chest if you feel any shoulder impingement or discomfort.

Make it harder

• Incorporate a 2-second pause at the bottom of the rep to remove elastic energy and increase difficulty.
• Use a 'suicide grip' (thumbless) only if you are an advanced lifter with a spotter to shift more load onto the triceps.

Frequently asked

What muscles does the barbell incline close grip bench press work?

The barbell incline close grip bench press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell incline close grip bench press?

The barbell incline close grip bench press uses barbell.

Is the barbell incline close grip bench press good for beginners?

The barbell incline close grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps