Instructions

1

Sit on an incline bench set to approximately 45 degrees with back firmly against the backrest and feet flat on the floor or footrest. Grip the barbell with hands slightly wider than shoulder-width apart using an overhand grip.

2

Unrack the barbell and position it at mid-chest level with elbows bent at approximately 90 degrees. Ensure the bar path will travel vertically upward, and brace your core for stability.

3

Slowly lower the barbell in a controlled manner by bending the elbows, allowing them to track outward. Lower until the bar reaches mid-chest level or slightly above, maintaining a slight arch in the chest. The descent should take 2-3 seconds.

4

Press the barbell upward and slightly forward in an arc, extending the elbows while maintaining control. Drive through the chest and anterior shoulders until arms are nearly fully extended at the top. Return to starting position and repeat for prescribed reps.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Pectoralis Minor, Serratus Anterior

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Barbell Incline Close Grip Bench Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Pectoralis Minor, Serratus Anterior to maintain control of the Barbell.

Beginner Tips

If you are new to the Barbell Incline Close Grip Bench Press, focus on mastering the movement pattern with zero weight before adding Barbell.

Barbell Incline Close Grip Bench Press