Barbell Incline Close-Grip Bench Press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Incline Close-Grip Bench Press

Step by step instructions, muscle activation and variants for the Barbell Incline Close-Grip Bench Press.

HardTriceps

About this exercise

The barbell incline close-grip bench press combines an incline bench angle with a narrow hand placement to simultaneously load the triceps and upper chest. The close grip shifts the primary emphasis to the triceps while the incline angle targets the upper chest more than a flat press. It is an effective accessory movement for building arm and upper-chest mass and improving lockout strength.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and position the barbell in the rack
  • Lie back on the bench and grip the bar with hands roughly shoulder-width apart or slightly closer, palms facing away
  • Unrack the bar and hold it directly above your upper chest with arms fully extended
  • Lower the bar under control toward your upper chest, keeping your elbows tucked close to your sides
  • Press the bar back up to the starting position, squeezing your triceps at the top
  • Keep your feet flat on the floor and your shoulder blades pulled together against the bench throughout
  • Complete all reps and re-rack the bar safely

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Incline Close-Grip Bench Press

The Barbell Incline Close-Grip Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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