Close Grip Incline Bench Press (Barbell)

An incline pressing variation with a narrow grip that emphasizes shoulder and tricep development. Excellent for addressing shoulder weakness and developing upper body pressing strength.

Instructions

1. Set an adjustable bench to an incline angle (approximately 30-45 degrees).
2. Lie back on the bench with feet firmly planted on the floor.
3. Grip the barbell with hands positioned closer than shoulder-width (about 6-8 inches apart).
4. Lift the bar from the rack and hold it over your chest with arms extended.
5. Lower the barbell to your upper chest with controlled movement.
6. Press the barbell back up to the starting position, fully extending your arms.
7. Squeeze your triceps and shoulders at the top of the movement.
8. Repeat for the prescribed number of repetitions.

Tips

• The incline angle shifts emphasis to the upper chest and shoulders.
• The close grip significantly increases tricep activation compared to medium grip.
• Maintain proper wrist alignment throughout the movement.
• This variation is excellent for shoulder-focused pressing development.
• Start with lighter weight than standard bench press due to the challenging position.