Are you struggling to build your upper chest muscles despite hitting the gym regularly? Do you feel like something is missing from your chest workouts? It’s common to plateau and feel frustrated with your progress. But fear not, because you are not alone. The cause of this problem might stem from neglecting one of the most effective exercises for upper chest development: the barbell incline close grip bench press. Many people focus solely on flat bench presses and overlook the importance of incline presses. In this post, we will dive into why the barbell incline close grip bench press is essential for upper chest gains and how to properly perform the exercise for optimal results.
Barbell Incline Close Grip Bench Press Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Sternal
- Equipment: Barbell and Incline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Incline Close Grip Bench Press Instructions
- Begin by lying on the incline bench with your feet flat on the ground.
- Dismount the barbell with your narrow overhand grip.
- Then, bring the barbell over your upper chest with your arms straight.
- Next, lower the bar down to your upper chest, gliding your elbows down close to your side.
- Constantly moving the barbell in a straight vertical line and minimizing any lateral movements.
- Complete the first rep by pressing the barbell up extending your arms above your upper chest.
- Repeat your close grip incline bench press for a complete set.
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Barbell Incline Close Grip Bench Press Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Pectoralis Major, Sternal
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Barbell Incline Close Grip Bench Press
The Barbell Incline Close Grip Bench Press is a great exercise for targeting the triceps brachii muscle. This exercise works the triceps brachii by providing a greater range of motion and additional tension than other bench press exercises. The close grip position works the triceps brachii in a way that isolates the muscle, allowing for increased activation and strength gains. This exercise also helps to develop muscle endurance, as the triceps brachii must work to support the weight throughout the entire range of motion. Additionally, the incline angle of the bench press adds an extra challenge to the triceps brachii, further developing strength and power in this muscle.
Tips for Performing Barbell Incline Close Grip Bench Press
To get the most out of your Barbell Incline Close Grip Bench Press, it is important to use proper form and technique. To help ensure you get the most out of this exercise, follow the tips listed below.
- Inhale While You Stretch Your Muscle Tissue And Exhale When You Contract Your Muscular Tissues.
- Execute Drop Sets. You can amplify your strength gains through drop sets. A drop set is when you do a set to failure and then you drop the barbell and continue. You are able to reduce the load numerous times.
- accomplish your major compound movements at the beginning of your routine, after that do isolation movements to target distinct muscle groups in the end. You want the maximum functionality of your individual muscle groups whenever you accomplish compound lifts like bench, squats, and deadlifts. Then you need to focus on the muscle groups of which you determined were weak during those movements, or areas that didn’t get fatigued because of the style of compound lift you completed.
Benefits and Tips Video
Frequent Mistakes To Avoid
As you start to incorporate the Barbell Incline Close Grip Bench Press into your fitness routine, it’s important to be aware of common mistakes that could hinder your progress. These mistakes are easy to make, but can have a big impact on your results. To ensure that you get the most out of this exercise, let’s take a look at what you should avoid when performing the Barbell Incline Close Grip Bench Press.
- You Can’t Trai Solo. Your companion is often a terrific driving force. Your workout partner can be important spotter.
- You’ll Do Better To Not Speed Through Your Training Session. When you speed through your work out you more likely to have bad technique and accidental injuries.
- Try Not To Trai Alone. Your workout buddy could be an amazing driving force. A training partner can certainly also be beneficial spotter.
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Variations and Complementary Exercises
If you’re looking to switch up your workout routine and add some variety, there are plenty of variations, complementary, and alternative exercises that you can do to work the same muscles as the Barbell Incline Close Grip Bench Press. Below is a list of such exercises.
Barbell Close Grip Bench Press
The Barbell Close Grip Bench Press is a great complement to the Barbell Incline Close Grip Bench Press. It works the same muscles, but from a different angle. The Close Grip Bench Press puts more emphasis on the chest and triceps muscles, while the Incline Close Grip Bench Press works more on the shoulders and upper back. Both exercises are great for building strength and muscle size in the upper body. Additionally, the close grip bench press is an excellent alternative to the traditional flat bench press as it helps to reduce shoulder strain and better target the triceps.
Barbell Bench Press
The barbell bench press is a great complementary or alternative exercise to the barbell incline close grip bench press. This exercise works the same muscle groups, but with a different angle and grip. The barbell bench press is performed by lying on your back on a flat bench, gripping the barbell with a slightly wider than shoulder-width grip, and pushing the barbell up until your arms are extended. This exercise is effective at building upper body strength and size, as well as developing muscular endurance and stability. Additionally, this exercise can be used as an alternative to the barbell incline close grip bench press if the user wishes to focus more on the pectoral muscles or increase the range of motion.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great exercise for those looking to target their chest muscles and build strength. This exercise is done with a barbell and the incline bench, allowing for the user to lift heavier weight and build more muscle. This exercise can be used as a complementary exercise or an alternative to the Barbell Incline Close Grip Bench Press. With an incline bench, the user can adjust the angle of the bench to target different areas of the chest. This exercise can also be used to isolate specific muscle groups, such as the upper chest, giving the user a more balanced workout. Additionally, this exercise is beneficial because it recruits more stabilizing muscles, which helps increase overall strength.
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Dumbbell One Arm Extension
The Dumbbell One Arm Extension is an excellent complementary or alternative exercise to the Barbell Incline Close Grip Bench Press. This exercise targets the same muscles as the Barbell Incline Close Grip Bench Press but in a different way. Instead of pushing the weight up from your chest, the Dumbbell One Arm Extension requires you to extend your arm out to the side, keeping it parallel to the floor. This works the triceps in a different way than the Bench Press, and can help to build strength and mass in the arms. Furthermore, this exercise can be done with less weight than the Bench Press, making it an excellent option for those who are just starting out in their fitness journey.
Dumbbell Triceps Extension
The Dumbbell Triceps Extension is a great complement or alternative to the Barbell Incline Close Grip Bench Press. This exercise works the triceps muscles while still providing an incline angle. It is performed by gripping the dumbbells with palms facing up and the arms extended, then bending the elbows to lower the dumbbells behind the head before straightening them out again. This exercise can help to build strength and size in the triceps while still providing an incline angle similar to the Barbell Incline Close Grip Bench Press.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is an excellent complement or alternative exercise to the Barbell Incline Close Grip Bench Press. It is a great way to target the triceps muscles in a slightly different way, while still working the chest and shoulders. It involves lying on a flat or decline bench with an EZ barbell held with an overhand grip and extending the arms behind the head while keeping the elbows close to the body. This exercise allows for increased range of motion and tension on the triceps muscles, providing an effective workout.
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Opposing Complementary Exercises
In order to maximize the benefits of the Barbell Incline Close Grip Bench Press, it is important to include exercises that target opposing muscle groups. This will help to ensure that all muscles involved in the exercise are strengthened and balanced. The following exercises can be used to achieve this goal.
Alternating Resistance Band Curl
Alternating Resistance Band Curl is a great exercise to complement the Barbell Incline Close Grip Bench Press. This exercise targets the biceps muscles, which are the opposing muscle group to the triceps used in the Barbell Incline Close Grip Bench Press. The alternating curl movement not only helps to build strength in the biceps but also helps to increase coordination and stability between both arms. This exercise is also great for increasing range of motion and can be done anywhere with just a resistance band. It is an effective way to increase upper body strength and balance while also helping to prevent muscle imbalances.
Band One Arm High Curl
Band One Arm High Curl is a great complementary exercise to the Barbell Incline Close Grip Bench Press. It works the opposite muscle group, the biceps, and helps to balance out the strength of the chest and arms. The band forces the biceps to work against gravity and resistance, which helps to strengthen the arms and create more definition. The exercise also helps to improve grip strength, coordination, and range of motion. This makes it an ideal exercise for building upper body strength and muscle definition.
Barbell Drag Curl
The Barbell Drag Curl is a great exercise for developing upper body strength and size. It is complementary to the Barbell Incline Close Grip Bench Press, as it works the opposing muscle group. This exercise emphasizes the biceps and forearms, while the incline press focuses on the triceps and shoulders. Both exercises are important for building full upper body strength and size, as they work opposing muscle groups, providing balance to the entire upper body.
Get Stronger with Barbell Incline Close Grip Bench Press.
Looking to increase your upper body strength? Look no further than the barbell incline close grip bench press. By targeting the triceps and chest muscles, this exercise can help you build serious muscle mass and increase your overall strength. Plus, incorporating this exercise into your workout routine can also improve your bench press form and help you lift heavier weights. If you’re looking to take your upper body training to the next level, consider adding the barbell incline close grip bench press to your regimen.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
