Incline Close Grip Barbell Bench Press Guide
Master the Incline Close Grip Barbell Bench Press to build stronger triceps and a more defined upper chest with our expert, step-by-step instructions.
How to Perform
- Adjust an incline bench to an angle of 30 to 45 degrees and position it securely under the barbell rack.
- Lie back on the bench and grasp the barbell with an overhand grip, positioning your hands roughly 6 to 8 inches apart.
- Unrack the weight by extending your arms and hold the barbell directly over your upper chest with your shoulder blades retracted.
- Lower the bar slowly toward your upper chest while keeping your elbows tucked close to your ribcage to maximize triceps tension.
- Pause briefly when the bar is an inch above your chest without letting it bounce off your sternum.
- Press the weight back to the starting position by extending your elbows fully while maintaining a stable foot position on the floor.
- Repeat the movement for the desired number of repetitions before carefully racking the bar.
Common Mistakes
- Placing hands too close together which creates excessive strain on the wrists
- Allowing the elbows to flare outward rather than keeping them tucked
- Bouncing the bar off the chest to create momentum
- Lifting the hips off the bench during the concentric phase
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Upper Pectorals
- Front Deltoids
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms