Videos
Instructions
- Set the bench at a 30–45 degree incline and sit with a dumbbell in each hand.
- Lie back and hold the dumbbells with a neutral grip at chest level, elbows close to your torso.
- Press the dumbbells upward until your arms are fully extended.
- Pause briefly at the top, then lower the dumbbells slowly back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your elbows tucked close to your body to emphasize the triceps and reduce shoulder strain.
- Use a controlled motion throughout the movement; avoid jerking or using momentum.
- Maintain a slight arch in your lower back and keep your feet flat on the ground.
Breathing Tips
- Inhale as you lower the dumbbells to your chest.
- Exhale as you press the dumbbells upward.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendonitis or joint pain
- Acute chest or pectoral muscle strains
Description
The Close Grip Incline Bench Press is a powerful upper-body strength exercise primarily designed to target the chest, with a unique emphasis on the upper pectoral muscles due to the inclined bench setup. By using a neutral, close grip with dumbbells, this variation also heavily engages the triceps and front deltoids, making it an effective compound movement for building both pushing strength and upper-body muscle definition. Ideal for those seeking to add mass and definition to the upper chest, this exercise also contributes to improved performance in other pressing movements by developing lockout strength. The use of dumbbells allows for a greater range of motion and helps address muscular imbalances between sides. Additionally, the close grip reduces stress on the shoulder joints, making it a solid option for individuals who may struggle with traditional wide-grip presses. Whether included in a hypertrophy or strength-focused program, the Close Grip Incline Dumbbell Press provides versatile and reliable results.
What muscles does the close grip incline bench press work?
The close grip incline bench press primarily targets the upper chest, while also engaging the triceps and front deltoids.
Is the close grip incline bench press better than the flat version?
The incline version emphasizes the upper chest more effectively, while the flat bench press targets the middle chest; both are valuable depending on training goals.
Can beginners perform the close grip incline dumbbell press?
Yes, beginners can perform this exercise with light weights and proper form, but intermediate lifters typically benefit the most from its muscle-building potential.
How wide should my grip be on a close grip incline bench press?
Your hands should be shoulder-width apart or slightly narrower, using a neutral grip if using dumbbells to focus on triceps engagement and joint safety.
Why use dumbbells instead of a barbell for the close grip incline press?
Dumbbells allow a greater range of motion and promote balanced muscle activation, reducing the risk of muscular imbalances and joint strain.