Adjust a bench to a 30–45-degree incline. Lie back and grasp a barbell with a close, shoulder-width grip. Ensure the barbell is securely racked above your upper chest.
Execution
Unrack the barbell, holding it above your upper chest with elbows tucked. Lower it slowly toward your chest while inhaling. Press it back up, fully extending your arms and squeezing your chest. Repeat for the desired reps.
Equipment required
Machine
Target muscles
Chest
More Detailed Information
Incline Close-Grip Bench Press
How to Do:
Setup
Position an adjustable bench at a 30–45-degree incline. Lie back on the bench and grasp a barbell with a close grip (hands shoulder-width apart). Ensure the barbell is securely racked above you.
Starting Position
Unrack the barbell by extending your arms fully. Position it directly above your upper chest, keeping your elbows tucked close to your sides.
Lower the Bar
Slowly lower the barbell towards your upper chest, keeping your elbows close to your body. Inhale as you lower the bar in a controlled motion.
Press Up
Press the barbell back to the starting position by extending your arms fully. Focus on squeezing your chest muscles at the top of the movement. Exhale as you push the bar upward.
Repeat
Perform the desired number of repetitions while maintaining proper form throughout the exercise.
Benefits:
The Incline Close-Grip Bench Press targets the upper chest and triceps while minimising strain on the shoulders. The close grip emphasises tricep engagement, making it a great exercise for developing upper body strength and size.
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