Close Grip Incline Bench Press

Exercise Information

  • Alternative Names: Incline close grip barbell bench press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative:

The close grip incline bench press, unlike the other incline bench press variations, is performed by holding the barbell with a shoulder-width or narrower grip. Bodybuilders and powerlifters generally incorporate two bench press sessions into their workout routine each week. If you focus on muscle hypertrophy, then perform one session of flat bench press along with one session of close grip incline bench press.

Close Grip Incline Bench Press Exercise Information

  • Alternative Names: Incline close grip barbell bench press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative:

How to do Close Grip Incline Bench Press

Lay back on an incline bench adjusted to an angle of 30-45 degrees with your feet firmly placed on the floor. Hold the bar using a shoulder-width or narrower grip and disengage it from the rack. Extend your arms to push the bar up above your chest to the lockout position. Unlock your elbows and lower the barbell until it just touches your chest. Press the weight up in a straight line by driving through your feet and extending your elbows.

Close Grip Incline Bench Press

Tips

  • Make sure that you master the technique first before trying to lift a heavy barbell.
  • Squeeze the bar tightly to improve your shoulder stability.
  • Keep the bar positioned as low in your palm as possible so that you can maintain a straight wrist.
  • Maintain a tight upper back throughout the lifting movement.
  • Use a spotter to help you with lifting the barbell off the rack.

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