Barbell Incline Close Grip Bench Press exercise animation (Hombre)

Barbell Incline Close Grip Bench Press

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipamiento
Barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The barbell incline close grip bench press primarily targets the triceps, with strong assistance from the front shoulders and the upper and mid-lower chest. Performed on an inclined bench with a narrow grip, it shifts work onto the triceps and upper chest, making it a useful pressing variation for building lockout strength and upper-chest thickness.

Cómo hacer el Barbell Incline Close Grip Bench Press

  1. 1Set an adjustable bench to a 30–45° incline and lie back with your eyes roughly under the bar. Plant your feet flat on the floor and pull your shoulder blades down and together against the bench.
  2. 2Grip the bar with your hands about shoulder-width apart or slightly narrower, wrapping your thumbs fully around the bar.
  3. 3Unrack the bar and hold it locked out over your upper chest with your arms fully extended.
  4. 4Lower the bar under control toward your upper chest, keeping your elbows tucked close to your torso rather than flaring them out.
  5. 5Let the bar lightly touch your upper chest without bouncing, keeping your wrists stacked directly over your elbows.
  6. 6Press the bar back up in a straight line by extending your elbows, driving until your arms are fully locked out.
  7. 7Complete your reps, then re-rack the bar safely with control.

Consejos de técnica

  • Keep your elbows tucked close to your sides throughout the press so the triceps drive the lockout instead of the shoulders taking over.
  • Keep your shoulder blades retracted and your upper back tight against the bench to create a stable pressing base.
  • Press the bar in a straight vertical line over your upper chest rather than drifting it toward your face or hips.
  • Use a controlled tempo and avoid letting the narrow grip collapse your wrists backward.
  • Use a spotter or set the safety arms in a rack whenever you train close to your limit on this lift.

Errores comunes

  • Gripping too narrow (hands almost touching), which forces the wrists into an awkward angle and strains the wrist and elbow joints.
  • Flaring the elbows out wide, which shifts load off the triceps onto the shoulders and increases shoulder-joint stress.
  • Setting the incline too steep, which turns the movement into a shoulder press and reduces triceps and upper-chest involvement.
  • Bouncing the bar off the chest to start the press, which removes muscular tension and risks injury.
  • Letting the wrists bend backward under the bar instead of keeping them stacked over the forearms, which causes wrist pain.

Preguntas frecuentes

What muscles does the barbell incline close grip bench press work?

It primarily works the triceps, with the front deltoids and the upper chest (clavicular head) and mid-lower chest (sternal head) acting as synergists. The close grip and incline angle bias the load toward the triceps and upper chest.

How close should my grip be?

About shoulder-width or slightly narrower is enough to emphasize the triceps. Going much narrower than that strains the wrists and elbows without adding meaningful triceps work.

What's the difference between this and the flat close grip bench press?

Both emphasize the triceps with a narrow grip, but the incline shifts more of the assisting load onto the upper chest and front shoulders, while the flat version keeps the chest contribution more even.

Is the incline close grip bench press good for beginners?

Yes, as long as you start light and use a spotter or safety arms. It builds triceps and upper-chest strength, but the narrow grip means you should master the bar path before adding heavy weight.

How many sets and reps should I do?

For strength and size, 3–4 sets of 6–12 reps is a sensible range. Use a weight that lets you keep your elbows tucked and finish each set with good form.

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