Barbell Incline Close Grip Bench Press

Also known as: incline barbell close grip bench press

Advanced

Triceps

Barbell

Barbell Incline Close Grip Bench Press trades complexity for elbow strength that finishes presses, and it fits late in an arms workout.

How to do Barbell Incline Close Grip Bench Press

Set up an incline bench at a 45-degree angle.
Lie down on the bench with your feet flat on the ground.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Barbell Incline Close Grip Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Incline Close Grip Bench Press Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Barbell Incline Close Grip Bench Press

Easier progression

Stalder Press

Swap Barbell Incline Close Grip Bench Press For

Dumbbell Lying One Arm Supinated Triceps Extension

Assisted Triceps Dip (kneeling)

Triceps Dip (between Benches)

Barbell Incline Close Grip Bench Press — Frequently Asked Questions

How do you do the Barbell Incline Close Grip Bench Press?

Set up an incline bench at a 45-degree angle. Lie down on the bench with your feet flat on the ground. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Incline Close Grip Bench Press work?

The Barbell Incline Close Grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Incline Close Grip Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Incline Close Grip Bench Press good for beginners?

Not usually. The Barbell Incline Close Grip Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell Incline Close Grip Bench Press?

Try the Dumbbell Lying One Arm Supinated Triceps Extension, Assisted Triceps Dip (kneeling) or the Triceps Dip (between Benches). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Incline Close Grip Bench Press the same as the incline barbell close grip bench press?

Yes. The Barbell Incline Close Grip Bench Press is also commonly called the incline barbell close grip bench press. Different gyms and training programs label it differently, but "incline barbell close grip bench press" refer to this same movement.