Barbell Incline Close Grip Bench Press
Barbell Incline Close Grip Bench Press Exercise Description
The barbell incline close‑grip bench press is a compound upper‑body press that emphasizes the triceps while training the incline pressing pattern for the upper chest and anterior shoulders. A low‑to‑moderate bench angle shifts demand toward the clavicular fibers of the pectoralis major, and the closer, shoulder‑width or slightly narrower hand placement increases triceps involvement through elbow extension. Scapular retractors and depressors create a stable base on the bench, while the trunk maintains a neutral spine and consistent ribcage position. The bar travels under control to the upper chest with elbows kept close to the torso and forearms vertical, then presses up to full elbow extension without a bounce. This variation suits lifters who want to prioritize triceps contribution within an incline press while reinforcing precise shoulder positioning and controlled movement.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Rhomboid Major, Transversus Abdominis, 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: Male
How To Do The Barbell Incline Close Grip Bench Press Exercise
‘- Set the bench to a low–moderate incline (about 30 degrees). Position rack pins for an easy, controlled unrack; use spotter arms if available.
– Lie back with five points of contact: head, upper back, glutes on the pad, and both feet flat on the floor.
– Grip the bar with thumbs wrapped; hands shoulder‑width or slightly narrower. Keep wrists straight and stacked over forearms.
– Retract and depress the shoulder blades to create a stable upper‑back base; maintain a small, natural arch without overarching the low back.
– Unrack and center the bar over the upper chest/shoulders with forearms vertical.
– Inhale and brace. Lower the bar under control to lightly touch the upper chest—or stop just above if shoulder position would be lost—keeping elbows close to the torso.
– Keep the bar over the base of the palm; avoid flaring elbows or letting wrists extend excessively.
– Press up and slightly back until the elbows are fully extended without forceful lockout; maintain your scapular set throughout.
– Guide the bar back to the hooks with control. Do not bounce the bar, lift the hips, or let the head/feet leave contact.
Barbell Incline Close Grip Bench Press Tips
‘- Set the bench to a low–moderate incline, around 30 degrees.
– Position rack pins for an easy, controlled unrack and re-rack; use spotter arms if available.
– Maintain five points of contact: head, upper back, glutes on the pad, and both feet flat on the floor.
– Grip the bar shoulder‑width or slightly narrower with thumbs wrapped around the bar.
– Keep wrists straight and stacked over the forearms, with the bar over the base of your palms; avoid letting the wrists extend excessively.
– Retract and depress your shoulder blades to create a stable upper‑back base, keeping only a small, natural low‑back arch.
– Unrack and center the bar over the upper chest/shoulders with forearms vertical.
– Inhale and brace before lowering, then lower the bar under control to lightly touch the upper chest or stop just above if shoulder position would be lost.
– Keep elbows close to the torso throughout, avoiding elbow flare.
– Press the bar up and slightly back until the elbows are fully extended, without a forceful lockout, while maintaining your scapular set.
– Guide the bar back to the hooks with control, without bouncing the bar or letting the hips, head, or feet lose contact.
Barbell Incline Close Grip Bench Press Beginner Introduction
The barbell incline close‑grip bench press blends an angled barbell press with a narrow hand position to highlight the triceps while also challenging the upper chest and front of the shoulders. With the bench raised to a gentle incline, the bar moves along a path toward the upper chest area, encouraging pressing strength in a slightly higher line than a flat bench. A closer, shoulder‑width or narrower grip places more responsibility on the arms to extend the elbows throughout the lift.
This press also relies heavily on stability from the upper back, chest, and core. The lifter’s head, upper back, and hips stay anchored to the bench while both feet remain grounded, creating a solid base for the bar path. The shoulder blades are drawn together and down into the pad, helping the shoulders stay centered as the bar lowers and rises in a controlled manner. Elbows travel near the sides of the body, with the bar generally finishing over the upper chest and shoulders at straightened arms.