Close Grip Incline Bench With Bar
Targets the upper chest muscles and improves overall chest development
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, anterior deltoids. Secondary: triceps brachii |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 5 sets × 12 reps |
| Estimated calories burned | ~7 kcal |
How to do it
- Step 1: Setup — sit on the incline bench with your back against the pad and feet flat on the floor.
- Step 2: Initiation — grip the barbell with your hands slightly closer than shoulder-width apart.
- Step 3: Main movement — press the barbell upwards, extending your arms fully.
- Step 4: End position — hold the contraction for a brief moment before slowly lowering the barbell back to the starting position.
- Step 5: Return — control the descent, keeping your core engaged and avoiding arching your back.
- Step 6: Breathing reminder — exhale as you press the barbell upwards and inhale as you lower it back down.
- Step 7: Safety note — ensure the barbell is securely racked after completing the set.
Equipment
- Barbell
- Incline Bench
Coaching tips
Benefits
Targets the upper chest muscles and improves overall chest development
Common mistakes
Letting the elbows flare out to the sides, reducing the effectiveness of the exercise
Make it harder
Increase the weight used or decrease rest time between sets
Make it easier
Use a lighter weight or switch to a dumbbell press
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.