Close Grip incline bench press

[Pathfinder222]

Anyone do these. Last year on program did them for one ramp.

 

[Georgia]

Never heard of ppl doing these. After reading articles about how barbell bench only works around 30% of your chest anyway I wonder what the point of this is? Triceps?

 

[Pathfinder222]

I read this

"Yes, in fact in EMG tests close grip incline bench press activates more of the pectoral fibers than a wide grip incline press. But wide grip flat press activates more pectoral fibers than a close grip flat bench press."

 

[Georgia]

I wouldn't be surprised if the close grip did in fact stimulate more pectoral fibers than wide grip in the incline. Testing shows the barbell incline is inferior to the dumbbell incline and the upper chest does not get but around 30% stimulation while most activity is in the traps and shoulders

 

[VirginMuscle]

I did them on the same program you did (I only do ramp 1). I had never done the exercise prior so I thought it would be a good chance to do it. I can confirm that I definitely felt it more in my chest than triceps. It's not really a movement I will go back to because of the awkward position it puts your wrist in. I found myself either not going all the way down or widening my grip just to accommodate the stress on my wrists once the weight started to pick up. I did close-grip declines another time, and it worked pretty well, but this time the weight was too heavy for the forearms. Maybe you'll like them better, but I'm going to stick to flat close-grip, floor presses, and rack presses for a big tricep movement from now on.