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Barbell Incline Close-Grip Bench Press

Build bigger triceps with this incline press variation! A close grip maximizes muscle engagement for serious arm gains.

The Barbell Incline Close-Grip Bench Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: barbell or incline bench or weight plates.

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Required Equipment

Barbell
Barbell
Incline Bench
Incline Bench
Weight Plates
Weight Plates

Barbell Incline Close-Grip Bench Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)

Secondary

Triceps (triceps brachii)

Barbell Incline Close-Grip Bench Press Variations and Alternatives

How to do the Barbell Incline Close-Grip Bench Press

  1. Set up an incline bench at around a 30-45 degree angle.

  2. Load the appropriate weight onto a barbell and secure it on the rack above the bench.

  3. Lie back on the incline bench with your feet flat on the ground, knees bent, and back arched slightly.

  4. Reach up and grip the barbell with a close grip, hands about shoulder-width apart or slightly closer. Ensure your wrists are straight.

  5. Unrack the barbell by straightening your arms and moving the barbell over your upper chest, keeping your elbows close to your body.

  6. Take a deep breath and lower the barbell toward your mid-chest slowly and controlled. Keep your elbows tucked in to emphasize the triceps.

  7. Lower the bar to your chest or to a position slightly above the chest where you can still maintain tension on the muscles without resting the weight on your body.

  8. Push the barbell back up to the starting position by extending your arms while exhaling. Make sure to keep the grip tight and wrists straight throughout the movement.

  9. Repeat the movement for the desired number of repetitions before safely racking the barbell back on the bench press rack.

  10. Ensure proper form is maintained throughout the exercise to prevent injury and maximize effectiveness.

Remember to perform the exercise with a spotter if you're using heavy weights to ensure safety and proper assistance in case you're unable to complete a lift.

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Barbell Incline Close-Grip Bench Press FAQs

What muscles does the Barbell Incline Close-Grip Bench Press work?

The Barbell Incline Close-Grip Bench Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.

What equipment do you need for the Barbell Incline Close-Grip Bench Press?

Barbell or incline bench or weight plates.

Is the Barbell Incline Close-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Incline Close-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Incline Close-Grip Bench Press variations and alternatives?

Similar exercises include the Barbell Bench Press, Barbell Bench 1-Board Press, Close-Grip Bench Press and Barbell Close-Grip Larsen Press.

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