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Barbell Incline Close-Grip Bench Press

Intermediate

A barbell pressing exercise on an incline bench with a narrow grip that targets the triceps and upper chest to build upper body pressing strength and size, with secondary anterior deltoid engagement.

About Exercise

Equipment

Barbell, Incline Bench, Squat Rack

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Triceps, Chest

Secondary Muscles

Abs

Accessory Muscles

Obliques

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Powerlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Yes

Requires Spotter

Yes

Space Needed

Small

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Triceps

10/10

Long Head, Lateral Head, Medial Head

Chest

9/10

Upper Chest

Shoulders

6/10

Anterior Delts

Abs

3/10

Rectus Abdominis

Obliques

2/10

External Obliques

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Position an incline bench (30-45 degrees) in a squat rack. Load the barbell with weight plates and secure with clips. Lie back on the bench with feet flat on the floor.

Grip the bar slightly narrower than shoulder-width with thumbs wrapped around.
Unrack the bar and hold it over your upper chest with arms extended.
Inhale and lower the bar to touch the base of your sternum, keeping elbows tucked at 45 degrees.
Pause briefly at the bottom without bouncing.
Exhale and press the bar straight up to full arm extension, driving through your heels.
Repeat for reps, then rack the bar securely.

Coaching Tips

Form Cues

Tuck elbows close
Drive heels into floor
Squeeze shoulder blades
Keep wrists straight
Press in straight line

Breathing

Inhale deeply while lowering the bar, brace your core, and exhale forcefully during the press.

Tempo

3-1-1

Range of Motion

Lower until the bar lightly touches your upper chest; press until arms are fully extended but elbows not locked.

Safety

Safety Notes

Avoid if acute shoulder or elbow pain present
Use spotter for heavy sets
Start with empty bar to practice form
Secure weights with clips
Maintain neutral wrist position

Spotting

Spotter stands behind the bench at head height, hands ready under bar for lift-off and failed reps; assist by grabbing bar if needed without lifting it.