How to do a barbell incline close grip bench press

Setup:

1. Incline Bench: Adjust the bench to a 30-45 degree angle.
2. Barbell Placement: Position the loaded barbell in the rack at a height that allows for a comfortable unrack from the incline position.
3. Close Grip: Lie back on the bench and grasp the barbell with a close grip, hands roughly shoulder-width apart or slightly narrower. Ensure your wrists are in a neutral position.
4. Unrack and Position: Unrack the barbell and hold it directly above your shoulders with your arms straight. Engage your core and retract your shoulder blades.

The Lift:

1. Controlled Lowering: Take a deep breath and slowly lower the barbell towards your upper chest, keeping your elbows tucked in close to your body.
2. Touch and Pause: Allow the barbell to gently touch your sternum (breastbone) while avoiding any bouncing.
3. Press Upward: Exhale and explosively press the barbell back up to the starting position, extending your arms but not locking out your elbows.
4. Repeat: Hold the barbell briefly at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Foot Placement: Plant your feet firmly on the floor for stability and power.
• Maintain Tension: Keep your muscles engaged throughout the entire movement, avoiding any relaxation at the top or bottom of the lift.
• Elbow Position: The close grip will naturally bring your elbows closer to your body throughout the movement.
• Breathing: Remember to breathe deeply, inhaling as you lower the bar and exhaling forcefully as you press it back up.