Barbell Incline Close Grip Bench Press

1. Set a bench to a 30 to 45 degree incline inside a rack and lie back with your eyes under the bar.
2. Grip the bar with hands about shoulder width apart, wrists stacked straight over the forearms.
3. Squeeze your shoulder blades into the pad, plant your feet, and unrack the bar over your upper chest.
4. Lower the bar under control to the top of your chest, keeping your elbows tucked at about 45 degrees.
5. Touch the chest lightly without bouncing.
6. Press the bar up and slightly back until your arms are locked out over your shoulders.
7. Repeat, keeping the wrists straight and the bar path consistent.

Common Mistakes

• Gripping too narrow: placing the hands only a few centimeters apart bends the wrists and cramps the elbows without adding triceps work. Shoulder width or just inside it is close enough.
• Flaring the elbows off the chest: letting the elbows drift wide converts the lift into a standard incline press and stresses the shoulders. Keep them tucked so the forearms stay vertical.
• Bouncing the bar off the chest: using a rebound at the bottom cheats the triceps out of the hardest part. Touch softly and press from a controlled position.
• Setting the incline too steep: past about 45 degrees the movement becomes a shoulder press and the upper chest contribution fades. Keep the bench in the 30 to 45 degree range.