Exercise Guide
How to do barbell incline close grip bench press
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The Barbell Incline Close Grip Bench Press is a specialized movement that targets the triceps and the upper chest simultaneously. By narrowing your grip, you force the triceps to take over the majority of the lockout, while the incline angle keeps the upper pectorals engaged.
It’s an excellent 'heavy' accessory for anyone looking to improve their lockout strength on the bench press or overhead press, while also adding serious mass to the back of the arms.
Why Use It
- Massive tricep development using heavy loads.
- Builds upper chest thickness.
- Easier on the shoulders for some lifters compared to a wide-grip incline.
When to Use It
Use this as a secondary pressing movement after your main chest or shoulder work. It’s perfect for mid-to-high rep ranges (8-12).
Instructions for Proper Form
Setup
- The Bench: Set to a 30-degree incline.
- The Grip: Place your hands shoulder-width apart. Your wrists should be directly over your elbows.
- The Base: Dig your feet into the floor and pinch your shoulder blades together.
Execution
- The Descent: Lower the bar to your upper chest. Keep your elbows tucked in close to your body—they should almost brush your sides.
- The Bottom: Don't bounce. Keep the tension in your arms.
- The Press: Drive the bar up, focusing on using your triceps to straighten your arms.
Pro Tip: Think about 'bending the bar' as you lower it. This helps keep your elbows tucked and your lats engaged for stability.
Common Mistakes
- Grip Too Narrow: Putting your hands too close together puts unnecessary stress on the wrists and doesn't actually help the triceps.
- Elbows Flaring: If your elbows flare out, the chest takes over and the triceps do less work.
- Short Reps: Not locking out at the top misses the peak contraction of the triceps.
Mistakes by Level
Beginner
- Using a grip that is too narrow, causing wrist pain.
- Bouncing the bar off the chest.
Intermediate
- Losing the elbow tuck as the set gets harder.
- Not reaching full lockout.
Advanced
- Using too much momentum from the legs.
- Rushing the lowering phase.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Horizontal Push
Body Position
Other
Load Style
Bilateral
Muscles Worked
Primary
- Triceps
- Upper-chest
Secondary
- Front-deltoids
Stabilizers
- Core
- Forearms
- Rotator-cuff
Setup Requirements
- Set the bench to a 30-degree incline.
- Grip the bar with hands about shoulder-width apart. Do not go too narrow (like touching thumbs), as this wrecks the wrists.
- Feet flat on the floor, shoulder blades squeezed together.
Form Checklist
- Are my elbows scraping my ribs on the way down?
- Is my grip shoulder-width (not narrower)?
- Am I locking out my elbows fully at the top to squeeze the triceps?
Range of Motion
Lower the bar to your upper chest. You may find you stop slightly higher than a normal bench press to keep tension on the triceps.
Breathing Pattern
Inhale on the way down; exhale as you drive the bar up.
Tempo Guidance
Slow and controlled on the way down (3 seconds) to feel the triceps stretch, then punch it up.
Caution Notes
- If you feel pain in your wrists, widen your grip slightly. A 'close' grip should be shoulder-width, not 2 inches apart.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Tricep hypertrophy.
- Improving bench press lockout.
- Upper body pressing power.
Goal Tags
Rep Ranges
- 6-10 reps for strength.
- 10-15 reps for muscle growth.
Set Guidance
3 sets is usually plenty given the intensity.
Rest Guidance
90 seconds to 2 minutes.
Frequency
1-2 times per week.
Pairings
- Pair with bicep curls for a complete arm pump.
- Follow up with cable tricep pushdowns.
Audience Notes
- Great for lifters who have reached a plateau in their tricep growth with isolation exercises.
Substitution Targets
- Close Grip Flat Bench Press.
- Dumbbell Close Grip Incline Press.
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Close Grip Push-ups
Teaches the elbow tuck and tricep engagement with bodyweight.
Best for: Beginners.
Progressions
Incline Close Grip with Chains
Adds weight at the top where the triceps are strongest.
Best for: Advanced strength athletes.
FAQ
Common Questions
How narrow should my grip be?
Shoulder-width is perfect. If your hands are inside your shoulders, it's likely too narrow.
Is this better than flat close grip bench?
It's not better, just different. It hits the upper chest more, whereas the flat version hits the mid-chest.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.