Close-Grip Incline Barbell Press

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Intermediate

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

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

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Chest
• Anterior deltoid

Secondary

• Triceps

Alternatives

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