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. This exercise is performed on an incline bench with a narrow grip on the barbell, approximately shoulder-width apart. It is an excellent variation of the traditional bench press that places more emphasis on the upper chest muscles. To properly execute this exercise, you would lie back on the incline bench with your feet firmly planted on the ground. Grasp the barbell with a close grip, ensuring that your hands are directly above your shoulders. Lower the barbell slowly towards your upper chest, bending your elbows at a 90-degree angle. One of the benefits of the Barbell Incline Close Grip Bench Press is its ability to target and strengthen the triceps, enhancing arm strength and stability. Additionally, the incline angle engages the upper chest muscles, promoting balanced chest development and improving overall upper body strength. Incorporating this exercise into your workout routine can help you achieve a well-rounded upper body physique. It is important to gradually increase weight and focus on maintaining proper form throughout each repetition to maximize the effectiveness of this exercise. As always, consulting with a fitness professional can ensure that you are performing the Barbell Incline Close Grip Bench Press correctly and safely.

Instructions

• Set up a bench on an incline of around 30-45 degrees.
• Lie on the bench with your feet flat on the floor and a barbell loaded with an appropriate weight above your chest.
• Grasp the bar with a close grip, around shoulder-width apart, and lift it off the rack, straightening your arms.
• Lower the bar towards your upper chest by bending your elbows. Keep your elbows close to your body throughout the movement.
• Pause for a moment when the barbell touches your chest.
• Push the bar back up by extending your arms, while keeping your back and head firmly on the bench.
• Complete the desired number of repetitions with controlled and smooth movements.
• When you finish the set, carefully rerack the barbell.

Tips & Tricks

• Use a spotter when performing this exercise to ensure safety and provide assistance if needed.
• Start with a light weight and gradually increase the load as you become comfortable with the movement.
• Maintain proper form by keeping your back flat against the bench and feet flat on the ground.
• Focus on engaging your chest muscles throughout the movement by squeezing your pecs together at the top.
• Control the descent of the barbell to fully engage the chest muscles and avoid using momentum.
• Incorporate this exercise into your upper body workout routine to target your chest, triceps, and shoulders.
• Breath properly by exhaling during the concentric phase (lifting the barbell) and inhaling during the eccentric phase (lowering the barbell).
• Allow for adequate rest between sets to promote recovery and prevent overfatigue.
• Try different grip widths to target different areas of your chest and triceps.
• Gradually increase the incline of the bench over time to challenge your muscles in different ways.