Barbell Incline Close Grip Bench Press
Barbell Incline Close Grip Bench Press Exercise Description
The barbell incline close grip bench press is a compound pressing variation that emphasizes the triceps while still targeting the chest, especially the clavicular (upper) fibers of the pectoralis major, and the anterior deltoids. The incline bench angle shifts the line of push upward, increasing demand on the upper chest, while the closer hand position raises the elbow‑extension requirement for the triceps. Scapular stabilizers (rhomboids, middle/lower trapezius) and the serratus anterior contribute to shoulder blade control throughout the lift. This movement builds pressing strength and control in a slightly more shoulder‑friendly path when performed with proper scapular retraction and a neutral wrist. It is a useful variation when you want to limit elbow flare and keep the bar path tighter to the torso for efficient force transfer. Always prioritize stable set‑up, controlled tempo, and a consistent touch point on the upper chest.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Barbell Incline Close Grip Bench Press Exercise
‘- Set bench to a moderate incline (about 30–45°). Position the bar at a rack height you can unrack without shrugging.
– Lie back with 5 points of contact: head, upper back/shoulders, glutes, and both feet flat.
– Place hands just inside shoulder‑width with a full grip. Keep wrists neutral and stacked over forearms.
– Retract and depress the scapulae (“shoulders down and back”). Maintain a natural small arch without lifting the glutes.
– Unrack by straightening the elbows, bringing the bar above the upper chest/shoulders.
– Inhale and brace. Lower the bar under control to lightly touch (or approach) the upper chest/upper sternum.
– Keep elbows close to the torso (about 30–45° from the body). Forearms vertical at the bottom.
– Do not let the shoulders roll forward; keep shoulder blades pinned to the bench.
– Press the bar up, driving slightly back toward the rack to return over the shoulders. Exhale as you pass the sticking point.
– Finish with elbows fully extended without hyperextending. Wrists remain straight over the bar.
– Re‑rack by guiding the bar into the uprights, then down into the hooks. Use a spotter for barbell presses.
Barbell Incline Close Grip Bench Press Tips
‘- Set the bench to a moderate incline of about 30–45° and position the bar so you can unrack it without shrugging.
– Maintain 5 points of contact: head, upper back/shoulders, glutes, and both feet flat on the floor.
– Place your hands just inside shoulder‑width with a full grip, keeping wrists neutral and stacked over the forearms.
– Retract and depress your shoulder blades (“shoulders down and back”) and keep a natural small arch without lifting the glutes.
– Unrack by straightening the elbows and bring the bar to a start position above the upper chest/shoulders.
– Inhale and brace before lowering the bar, and lower it under control to lightly touch (or approach) the upper chest/upper sternum.
– Keep the elbows close to the torso at about 30–45° from the body, with forearms vertical at the bottom.
– Do not let the shoulders roll forward; keep the shoulder blades pinned to the bench throughout the lift.
– Press the bar up while driving it slightly back toward the rack so it finishes over the shoulders, exhaling as you pass the sticking point.
– Re‑rack by guiding the bar into the uprights and then down into the hooks, and use a spotter for barbell presses.
Barbell Incline Close Grip Bench Press Beginner Introduction
The barbell incline close grip bench press is a multi-joint barbell press performed on an angled bench with the hands set nearer than shoulder-width. This setup places a large share of the workload on the triceps at the back of the upper arms, while still challenging the upper chest and the front of the shoulders. Because the bench is tilted, the weight moves along a slightly higher path than a flat press, shifting more effort toward the top portion of the chest.
Muscles around the shoulder blades and upper back play a supporting role by helping the shoulders stay anchored against the bench. With the hands brought in, the elbows straighten through a greater portion of the movement, encouraging a compact bar path that tracks closer to the torso rather than flaring wide. The exercise rewards smooth, controlled reps, steady shoulder positioning, and a repeatable point of contact on the upper chest, which together contribute to stronger, more precise pressing mechanics that many lifters find friendlier on the shoulders.