Triceps exercise · barbell
Barbell Incline Close Grip Bench Press
The barbell incline close grip bench press is a barbell exercise that targets the triceps, with the chest and shoulders assisting.
How to do the barbell incline close grip bench press
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every barbell exercise.
