CompoundBarbell
Close-Grip Incline Barbell Bench Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Set an incline bench to 30-45 degrees
- Lie back and grasp the bar with hands shoulder-width apart
- Unrack the bar and position it above your upper chest
- Lower the bar to your upper chest with elbows tucked close
- Keep elbows at about 45 degrees to your body
- Press the bar back up explosively to full extension
- Squeeze your triceps hard at the top
- Maintain control throughout the movement
💡Coaching Cues
- ✓
Elbows stay tucked close
- ✓
Lower to upper chest
- ✓
Press explosively
- ✓
Squeeze triceps at top
- ✓
Full range of motion
- ✓
Control throughout
⚠️Common Mistakes
- ✗
Grip too narrow causing wrist pain
- ✗
Elbows flaring out wide
