Close-Grip Incline Press: how to do it right
In short: The close-grip incline press mainly loads the front of the shoulder in a lengthened position, with the shoulder in extension and the arms behind the torso.
How to do it, step by step
- 1Set up on an incline bench at 30 to 45°, shoulder blades squeezed, feet planted on the floor.
- 2Close grip, hands at shoulder width or a little narrower, elbows close to your body.
- 3Lower the bar toward the upper chest, slowing it over 2 to 3 seconds.
- 4Go for the full range until you feel the front deltoid stretch.
- 5Press back up with no bounce, pushing the bar to directly over your shoulders.
- 6Keep your wrists aligned and your elbows under the bar the whole way.
The mistake to avoid
Don't go lower than your shoulder allows without discomfort.
Other common mistakes
- Flaring your elbows out like a duck: it shifts the load to the chest, tuck your elbows close to your torso to target the deltoid and triceps.
- Bouncing the bar off your chest: it steals the stretched tension, slow down and take a controlled stop at the bottom.
- Going down only half way: you lose all the benefit of the stretch, lower until you feel the tension at the front of the shoulder.
- Lifting your shoulder blades off: unstable and risky, keep them squeezed and flat the whole movement.
Muscles worked
- Main:
- Front delts
- Supporting:
- Triceps
The anterior deltoid is the prime mover: on an incline bench, the angle of the torso puts this head under maximum tension. The triceps brachii assists elbow extension, and is worked even more as the grip gets closer. The upper chest takes part in synergy. The close grip reduces the chest's leverage and shifts the load to the front deltoid and triceps.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Neutral-Grip Incline Dumbbell Press ›
- Close-Grip Incline Smith Machine Press ›
- Pseudo Planche Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Incline bench at 30 to 45°, shoulder blades squeezed and flat, feet planted on the floor. Close grip, hands at shoulder width or a little narrower, elbows close to your body. Lower the bar toward the upper chest, slowing it over 2 to 3 seconds, then press back up with no bounce to directly over your shoulders. Keep your elbows under the bar the whole way.
How low should I go?
Lower until you feel the front deltoid stretch, with the bar toward the upper chest. Tension is highest at the bottom, when the shoulder goes into extension under load: that is where the stimulus is triggered. Do not shorten it, but do not twist around to gain 2 cm either. Go for the full range you control.
I don't feel anything, is that normal?
You should feel the front of the shoulder stretch and pull at the bottom of the movement. If you mostly feel your chest, your elbows are flaring like a duck: tuck them in close to your torso. Lower the weight, slow the descent and pause in the low position, it is control of the stretch that triggers the sensation, not the weight.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds, the stretched part does the work. Take a controlled stop at the bottom without relaxing, then press back up firmly but with no bounce. Never swing the bar.
How do I breathe?
Inhale and hold, expanding your rib cage before starting the descent, this bracing protects the shoulder and stabilizes the torso. Keep the air in during the low stretched phase, then exhale as you press the bar up. Squeeze your shoulder blades and contract your abs to lock the trunk.