Incline Close Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Close Grip Bench Press is an effective upper body exercise that primarily targets the triceps while also engaging the chest and shoulders as secondary muscle groups. By using a barbell, this variation of the bench press is performed on an incline bench, which shifts the focus slightly from the traditional flat bench press. The close grip hand positioning reduces stress on the shoulders and increases activation of the triceps, making it an excellent choice for those looking to build strength and mass in the arms. This exercise also promotes stability in the shoulder joints while providing an added challenge to the upper body.
How to Perform
Begin by lying flat on an incline bench with your feet firmly planted on the floor. Position your hands slightly closer than shoulder-width apart on the barbell.
Set your shoulder blades by squeezing them together and pressing them down into the bench to create a stable base.
Take a deep breath and, with the assistance of a spotter, lift the barbell off the rack while maintaining tightness in your upper back and core.
Once the bar is safely lifted, ensure your upper back remains engaged and stable throughout the movement.
Inhale as you lower the barbell, keeping your elbows close to your body and allowing the bar to descend in a controlled manner.
Lower the bar in a straight line until it touches the bottom of your sternum, ensuring proper range of motion.
Exhale as you push the bar back up, driving your feet into the floor for leg stability and pressing yourself into the bench. Extend your elbows fully to complete the press.
Repeat the movement for the desired number of repetitions, focusing on smooth, controlled motions to maximize triceps activation and reduce strain on the shoulders.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize form over the amount of weight you're lifting—using improper technique can lead to injury, which undermines your progress.
Keep the bar aligned with your wrists and elbows, ensuring it moves in a straight path. Position the bar low in your palms, but still wrap your thumb around it to keep your wrists straight.
To maintain tension in your triceps and chest, stop just short of fully locking out at the top of each repetition.
You don’t need to excessively tuck your elbows. A slight tuck may help some lifters, but another cue from Greg Nuckols—“Flare and push”—can also achieve the same result.
Depending on your goals, a slight arch may be beneficial, but ensure the majority of the arch comes from your upper to mid-back, not your lower back. If your lower back feels strained during setup, you're likely out of position, which increases injury risk.
Make sure the bar touches your chest with every rep. If you want to focus on specific ranges, consider using techniques like board presses or resistance methods like chains or bands.
As you lower the bar, aim for your sternum or slightly below it, depending on your arm length, to maintain a linear bar path.
While advanced lifters may use a thumbless or "suicide" grip, beginners should wrap their thumbs around the bar for safety and to build proper technique.
Keep your wrists from rolling backward into extension; think about pushing your knuckles toward the ceiling.
Adjust your grip width as needed. Those with longer arms may require a wider grip. If you feel shoulder pressure, consider widening your grip, improving scapular retraction, or shortening your range of motion with exercises like floor or board presses.
Grip the bar tightly to improve shoulder stability and maintain control throughout the lift.
Keep your shoulder blades retracted and stable—do not allow them to shift position as you press.
The bar should be controlled during descent, making contact with your chest without bouncing or using excessive momentum.
Instead of thinking of pushing the bar off of you, focus on pushing yourself away from the bar to enhance stability.
Maintaining tightness through your upper back should be a top priority for the duration of the lift.
Using a spotter to help with the lift-off can assist in maintaining tension in your upper back and setting a solid foundation for the lift.
Keep your feet still during the lift but engage leg drive by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.
Activate your shoulder stabilizers by thinking about pulling the bar apart or “bending the bar.”
Ensure that your glutes and shoulder blades remain in contact with the bench throughout the entire movement for optimal positioning and safety.
How Not to Perform
Avoid Using Momentum: Do not use jerky movements or swing the bar to help lift it. This wastes energy and reduces the effectiveness of the exercise. Keep the movement smooth and controlled to target the triceps properly.
Don't Overextend at the Top: Avoid locking out your elbows completely at the top of the movement. Locking out puts unnecessary strain on the elbow joints and reduces tension on the target muscles. Stop just short of full extension to keep constant tension on the triceps and chest.
Don't Let Your Wrists Roll Back: Keep your wrists straight and aligned with your forearms throughout the exercise. Letting your wrists bend backward can cause strain and take focus away from the triceps. Always wrap your thumb around the bar to maintain control.
Avoid Flared Elbows: Do not let your elbows flare out excessively as you lower the bar. This places unnecessary stress on the shoulder joints and reduces the activation of the triceps. Keep a slight tuck to avoid shoulder strain.
Don't Arch Excessively: While a slight arch in the upper back can help with stability, avoid arching excessively, especially in your lower back. Overarching can lead to lower back discomfort or injury and detracts from your focus on the triceps.
Don’t Bounce the Bar: Avoid bouncing the bar off your chest. This can lead to injury and reduces the effectiveness of the exercise. Lower the bar in a controlled manner and touch it gently to your chest before pressing it back up.
Avoid Fidgeting with Your Feet: Don’t shift your feet or move them around during the lift. Keep your feet firmly planted on the floor and focus on driving through your legs for stability. Improper foot placement can destabilize your form and decrease your leg drive.
Don't Neglect Upper Back Tension: Failing to keep your upper back tight can cause you to lose control of the movement. Avoid letting your shoulder blades move out of position. Keep them retracted and stable to maintain control and direct focus on the triceps.
Don’t Grip the Bar Loosely: A loose grip can reduce stability in the shoulders and arms, leading to less focus on the target muscles. Squeeze the bar tightly to enhance shoulder stability and optimize performance.
Avoid Uneven Grip Width: Do not use a grip that’s too narrow or too wide for your body type. An improper grip width can put unnecessary strain on your shoulders and reduce the efficiency of the exercise. Experiment with different grip widths to find the most comfortable and effective position for you.
Don't Let Your Elbows Flare Too Much: Excessive elbow flare places unnecessary stress on the shoulder joints, making the exercise less effective and potentially leading to injury. Keep your elbows in a comfortable, slightly tucked position as you lower the bar.
Don’t Use Excessive Arching of the Lower Back: Any discomfort in the lower back during the setup indicates poor positioning. Overarching in the lower back can lead to injury and make it harder to focus on the upper body muscles. Keep the arch limited to the upper to mid-back.
Don’t Rush the Descent: Lowering the bar too quickly can lead to poor control and diminish muscle engagement. Focus on a slow, controlled descent to maximize triceps activation and minimize the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
