Barbell Incline Close Grip Bench Press

The barbell incline close grip bench press is a compound upper body exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed on an incline bench using a barbell with a close grip to maximize triceps activation.

Quick Facts

How to Do Barbell Incline Close Grip Bench Press

Follow these step-by-step instructions to perform Barbell Incline Close Grip Bench Press with proper form and technique.

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.

Muscles Worked

Understanding which muscles Barbell Incline Close Grip Bench Press targets helps you integrate it effectively into your training program.

Benefits of Barbell Incline Close Grip Bench Press

Incorporating Barbell Incline Close Grip Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Barbell Incline Close Grip Bench Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Incline Close Grip Bench Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Incline Close Grip Bench Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Incline Close Grip Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Incline Close Grip Bench Press, track these metrics during your workouts: