Incline Close Grip Barbell Bench Press

How to Perform the Incline Close Grip Barbell Bench Press

1. Set an adjustable bench to a 30-45 degree incline inside a power rack or squat rack with a barbell.
2. Lie back on the bench and grip the barbell with a close grip, hands approximately shoulder-width apart or slightly narrower.
3. Unrack the bar and hold it above your upper chest with arms fully extended.
4. Lower the bar slowly toward your upper chest, keeping your elbows tucked close to your body at roughly a 30-degree angle.
5. Touch the bar lightly to your upper chest, pausing briefly.
6. Press the bar back up explosively, driving through your palms and extending your elbows to return to the starting position.
7. Maintain your back flat against the bench with a slight natural arch and your feet planted firmly on the floor throughout.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Simultaneously develops the upper chest and triceps with one exercise.
• ✓Builds strong lockout strength that carries over to the standard bench press.
• ✓The incline angle provides better upper chest development than flat close grip bench press.

Pro Tips

• ●Start with a moderate weight — the close grip reduces your pressing strength compared to a standard grip.
• ●Focus on squeezing the triceps at the top lockout while feeling the upper chest work through the range of motion.
• ●This is an excellent accessory for improving lockout strength on the standard bench press.

Variations

Recommended Sets & Reps