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Barbell Incline Close Grip Bench Press

Barbell Incline Close Grip Bench Press

The Barbell Incline Close Grip Bench Press is a compound exercise that targets the upper chest, triceps, and shoulders. It is an excellent variation of the traditional bench press that provides a unique challenge to your upper body muscles. This exercise involves lying on an inclined bench and gripping the barbell with a close grip, placing your hands slightly narrower than shoulder-width apart. The incline angle of the bench engages the upper chest muscles to a greater extent compared to the flat bench press. By reducing the grip width, the triceps are activated more intensely, which helps to strengthen and tone the back of your arms. Additionally, the shoulders play a significant role in stabilizing the weight during the movement, making this exercise a great way to enhance shoulder strength and stability. Incorporating the Barbell Incline Close Grip Bench Press into your workout routine can help you build a well-rounded upper body. It not only targets multiple muscle groups simultaneously but also provides a great stimulus for muscle growth and overall upper body strength. Remember to maintain proper form throughout the exercise, ensuring that your elbows stay tucked in and your core remains engaged for optimal results. With regular practice and progressive overload, you can gradually increase the weight lifted, assisting in muscle and strength gains. However, it is crucial to always start with a weight that you can handle comfortably, focusing on proper technique and gradually progressing to heavier loads as your strength improves. Remember to always listen to your body, and if you experience any discomfort or pain, it may be advisable to seek guidance from a fitness professional. Incorporating the Barbell Incline Close Grip Bench Press into your routine can contribute to a well-rounded upper body development and overall fitness progress.


  • Lie down on an incline bench, ensuring your head, back, and buttocks are in contact with the bench.
  • Position your feet flat on the ground and a comfortable width apart.
  • Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  • Keep your wrists straight and palms facing towards your feet.
  • Unrack the barbell and lower it slowly towards the upper part of your chest, keeping your elbows tucked in close to your body.
  • Pause briefly at the bottom position, then push the barbell back up to the starting position, fully extending your arms without locking out your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique, ensuring that your elbows are tucked in and your wrists are straight during the entire movement.
  • Start with a lighter weight to warm up and gradually increase the weight as you become more comfortable with the exercise.
  • Incorporate a controlled tempo, emphasizing a slow and controlled descent of the barbell to fully activate the targeted muscles.
  • Engage your core throughout the exercise to maintain stability and prevent lower back strain.
  • Don't forget to warm up your shoulder joints before performing the exercise to prevent injury.
  • Breathe out as you press the barbell up and breathe in as you lower it down.
  • Include variations of the barbell incline close grip bench press, such as using dumbbells or an incline bench, to target different angles of the chest and triceps muscles.
  • Take adequate rest periods between sets to allow your muscles to recover and replenish energy stores.
  • Include other exercises that target the chest and triceps to create a well-rounded upper body workout routine.
  • Listen to your body and modify the exercise or consult with a professional if you experience any pain or discomfort.


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