Instructions:
- 1Sit down on an incline bench with a barbell in your hands at shoulder width
- 2Lower the barbell to your chest in a controlled manner
- 3Press the barbell back up to the starting position without locking your elbows
- 4Keep your elbows close to your body throughout the movement
- 5Repeat for the desired number of repetitions
Tips:
- Always keep your back firmly against the bench
- Avoid lifting too heavy to keep the form of the exercise
- Exhale while pushing the barbell up, inhale when lowering it down
- Do not lock your elbows at the top of the movement to keep tension on the muscles
Barbell Incline Close Grip Bench Press: A Comprehensive Guide
The barbell incline close grip bench press is an effective exercise that primarily targets the triceps brachii, making it a fantastic option for those looking to build upper arm strength. This exercise involves using a barbell on an incline bench, with hands placed closer together than in a traditional bench press. If you're eager to learn how to incorporate this exercise into your routine, read on for essential tips and insights.
Muscle Engagement
So, what does the close grip incline bench press work? This movement primarily engages the triceps, helping to develop the muscles located at the back of your upper arms. Additionally, the incline position slightly involves the shoulders and the upper chest, providing a well-rounded upper body workout.
Incline Close Grip Bench Press vs. Flat
When comparing the incline close grip bench press to the flat version, there are key differences in muscle activation. The incline variation places greater emphasis on the upper chest and shoulders, while the flat bench press can engage the entire chest more evenly. Depending on your fitness goals, you may benefit from incorporating both variations into your regimen.
Benefits of Close Grip Bench Press
Many individuals wonder if the close grip bench press can help increase their overall bench press strength. The answer is yes! By developing stronger triceps through this focused movement, you can enhance your overall pressing power and performance in various lifts.
Should You Do Close Grip Bench Press?
Absolutely! Including the close grip bench press in your workout routine can help you build impressive upper arm strength and improve your overall bench press technique. However, ensure you maintain proper form and gradually increase weight to prevent injury.