Barbell Close Grip Incline Bench Press

Instructions for proper form

1. Set an incline bench at a 30-45 degree angle. 2. Lie back on the bench and grasp a barbell with a close grip (about shoulder-width apart). 3. Start with the barbell directly above your chest, arms fully extended. 4. Engage your core and keep your feet flat on the ground. 5. Slowly lower the barbell towards your upper chest while keeping your elbows close to your body. 6. Press the barbell back to the starting position above your chest, fully extending your arms without locking your elbows.

Common mistakes to avoid

1. Flaring elbows out too far can put undue stress on the shoulder joints. 2. Lifting the feet off the ground can lead to instability. 3. Not maintaining a neutral spine and arching the back excessively can cause injury. 4. Using too much weight can compromise form and lead to injury.

Benefits

Specific benefits of the exercise

1. Targets the triceps effectively, promoting muscle growth and strength. 2. Engages the chest muscles as synergistic muscles. 3. Can improve overall pressing strength.

Expected results and timeframe

With consistent training, you can expect to see increased tricep definition and strength within 4-8 weeks. Progress in overall upper body pressing strength can be observed in the same timeframe..

Who this exercise is best for

This exercise is best for individuals looking to enhance their tricep strength for bodybuilding as well as athletes who need stronger pushing muscles for overall performance in various sports.

Scientific studies supporting its effectiveness

Studies have shown that close grip bench presses activate the triceps brachii while providing the added benefit of engaging the chest and shoulders. Research in the Journal of Strength and Conditioning Research has indicated that variations in grip width can lead to different activation patterns of the muscle groups involved.

Variations

Beginner modifications

1. Use dumbbells instead of a barbell to allow for a more natural movement and better control. 2. Perform the exercise on a flat bench if incline is too challenging. 3. Reduce the weight to practice form and control.

Advanced progressions

1. Increase the incline of the bench to engage the upper chest more effectively. 2. Perform the exercise with chains or resistance bands for added variability. 3. Incorporate pauses at the bottom of the movement to increase time under tension.

Integrations

Complementary exercises

1. Tricep dips. 2. Skull crushers. 3. Overhead tricep extensions.

Super set recommendations

Super set with tricep pushdowns or seated dumbbell tricep extensions for a focused triceps workout.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Workout: 3 sets of 8-10 reps of Barbell Close Grip Incline Bench Press, followed by 3 sets of 10-12 reps of tricep dips.

Exercise combinations

Combine with incline dumbbell presses or flat bench press to target multiple areas of the upper body effectively.

Best time to do this exercise in your workout

Best performed in the middle of your upper body workout after your major lifts to ensure you have enough energy to maintain proper form and technique.