Close Grip Incline Bench Press (How To, Benefits, Common Mistakes)

The Close-Grip Incline Bench Press is a pressing exercise that targets the upper chest and triceps by narrowing your hand position and pressing from an inclined angle. The incline shifts more emphasis to the upper portion of the chest, while the close grip brings the triceps heavily into the movement.

It’s an excellent lift for building upper-body pushing strength and creating balanced chest and arm development.

Primary Muscles Worked: Upper Pectoralis Major, Triceps Brachii
Secondary Muscles Worked: Anterior Deltoids, Serratus Anterior
Equipment Needed: Barbell and Incline Bench

How To Do Close Grip Bench Press

Step-by-Step Instructions

Set-Up:
- Set the incline bench at about a 30–45° angle.
- Lie back on the bench with your feet flat on the floor and your back slightly arched.
- Grip the barbell with your hands narrower than shoulder-width (roughly 6–12 inches apart, depending on comfort and mobility).
- Unrack the bar and hold it directly over your shoulders with arms locked out.
Execution:
- Lower the bar slowly to your upper chest or collarbone area, keeping your elbows tucked closer to your body (not flaring out wide).
- Pause briefly at the bottom, maintaining control.
- Press the bar back up to the starting position by driving through your triceps and upper chest.
- Repeat for the desired number of reps.
Tips for Proper Form:
- Keep your wrists straight and stacked over your elbows during the press.
- Tuck your elbows at about a 30–45° angle from your sides.
- Maintain a strong, braced core throughout the lift.

Key Benefits

Emphasizes upper chest and triceps more than a traditional incline press.
Builds stronger lockout strength for pressing movements.
Supports better overall shoulder and chest development with less shoulder strain compared to wider grips.

Modifications and Variations

Easier Option:
- Use dumbbells instead of a barbell for more joint-friendly movement.
- Use a lighter bar or focus on slow negatives to master technique first.
Harder Option:
- Pause longer at the bottom for increased time under tension.
- Slow the eccentric phase (lowering) to 3–4 seconds.
- Add chains or bands for accommodating resistance (advanced lifters).

Common Mistakes

Flaring the Elbows: Keep elbows close to your body to target the triceps and upper chest properly.
Too Narrow Grip: Hands too close can put excessive strain on the wrists—find a comfortable but tight grip.
Lowering the Bar Too High or Low: Aim for the upper chest, not your throat or mid-chest.

Reps and Sets Recommendations

For Strength: 4–5 sets of 4–6 reps with heavier loads.
For Muscle Growth (Hypertrophy): 3–4 sets of 8–12 reps with moderate to heavy weight.
As an Accessory to Main Pressing Work: 2–3 sets of 10–15 reps focusing on strict form and triceps engagement.