Barbell Close Grip Incline Push Up

Instructions for proper form

1. Set a barbell on the ground at a safe height that’s comfortable for your incline. Keep your body straight and position yourself in a prone position with your hands placed close together on the barbell, using a pronated grip. 2. Engage your core and ensure your body is in a straight line from head to heels. 3. As you inhale, lower your chest towards the barbell by bending your elbows, keeping them close to your sides. 4. Push through your palms to extend your arms back to the starting position while exhaling. Focus on engaging the triceps throughout the movement.

Common mistakes to avoid

1. Allowing hips to drop or rise, causing a sagging or arched back. 2. Flaring elbows out to the sides instead of keeping them close to the body. 3. Using momentum instead of controlled movements. 4. Neglecting core engagement which can lead to poor stability.

Benefits

Specific benefits of the exercise

Targets and strengthens the triceps brachii while also engaging the chest and shoulders; promotes upper body strength and stability.

Expected results and timeframe

With consistent practice, users can expect improved triceps definition and strength within 4-6 weeks. Enhanced pushing strength may be noticeable sooner, often within 2-3 weeks..

Who this exercise is best for

Ideal for beginners looking to build upper body strength, especially in the triceps. Suitable for individuals focusing on calisthenics training or those recovering from upper body injuries under supervision.

Scientific studies supporting its effectiveness

Research indicates that incline push-up variations effectively engage the triceps and are beneficial for developing upper body strength. Studies show compound movements like this one effectively stimulate muscle hypertrophy, especially in novice exercisers.

Variations

Beginner modifications

1. Perform the exercise on a lower bar height or an elevated platform to decrease intensity. 2. You may also start with incline push-ups using a wall or bench to ease into the movement before using the barbell.

Advanced progressions

1. Increase the height of the barbell or use a weighted vest to make it more challenging. 2. Experiment with slow eccentrics (lowering phase) to increase time under tension.

Integrations

Complementary exercises

Incorporate exercises like standard push-ups, tricep dips, or overhead triceps extensions for balanced upper-body training.

Super set recommendations

Superset with tricep dips or flat bench push-ups to enhance muscle fatigue and improve overall triceps development.

Sample workout routines

A basic upper-body routine can include: 1. Barbell Close Grip Incline Push-Ups – 3 sets of 8-12 reps; 2. Standard Push-Ups – 3 sets of 8-12 reps; 3. Tricep Dips – 3 sets of 8-10 reps.

Exercise combinations

Combine with exercises targeting back movements, such as inverted rows or bent-over rows, to ensure balanced upper body development.

Best time to do this exercise in your workout

Perform this exercise in the upper body portion of your workout, ideally after warming up and before fatigue sets in; it can be done as the first exercise in the triceps-focused workout segment.