The barbell incline close grip bench press is a compound upper body exercise that primarily targets the tricep, with secondary emphasis on the chest and shoulders. It is performed on an incline bench using a barbell with a close grip to maximize tricep activation.
Also Works
ChestShoulders
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Lie down on the bench with your feet flat on the ground.
3
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
5
Pause for a moment when the barbell touches your chest.
6
Push the barbell back up to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.
Pro Tips
•Set the bench to 30-45 degrees and use a grip slightly narrower than shoulder width.
•Tuck your elbows at about 30 degrees from your torso as you lower the bar to your upper chest.
•Press the bar up and slightly back toward the rack, locking out your elbows fully at the top.
Common Mistakes
•Gripping too narrow, which overloads the wrists and can cause them to buckle under heavy weight.
•Flaring the elbows wide, which shifts work from the triceps to the chest and front deltoids.
•Bouncing the bar off the chest instead of pausing and pressing with control.
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