Close-Grip Incline Barbell Press

Close-grip incline press: it asks more of the triceps than a wide grip and keeps the elbows closer to the body.

• Compound
• Barbell
• Intermediate

How to do it

• Grip just narrower than shoulder width and the elbows close to the body
• Backrest at ~30–45° with the shoulder blades retracted; if you feel it mostly in the shoulders, lower it
• Lower to the upper chest under control and press in a straight line

Sets, reps and tempo

Ranges: 5–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, brief pause, press with intent

Common mistakes

• Setting the backrest so steep that the shoulders take over
• A grip so narrow that it bends the wrists

Muscles worked

Primary

• Chest
• Anterior deltoid

Secondary

• Triceps

Alternatives

• Incline Barbell Press
• Incline Dumbbell Press
• Bench Press
• Chest Press Machine