60 Degree Incline Close Grip Bench Press

Anatomy of the 60 Degree Incline Close Grip Bench Press

The 60 degree Incline Close Grip Bench Press is an excellent exercise for strengthening the clavicular fibers of the pectoral muscles (upper pecs), and all three heads of the triceps (lateral, medial and long heads). Additionally, the serratus anterior, coracobrachialis, and subclavius, along with the external rotators in co-contraction, serve as synergists in this exercise.

Physiology of the 60 Degree Incline Close Grip Bench Press

Bench pressing – as opposed to dumbbell pressing – improves the structural balance of the shoulder by challenging the central nervous system to synchronize the motor units of the two sides of the body to move a single bar through space. Due to lower level of neurological demand in bench pressing, higher loads can be used, which in turn stimulates the central nervous system. Incline bench pressing in particular is one of the most important reference lifts for determining readiness in speed-oriented sports.

Instruction of the 60 Degree Incline Close Grip Bench Press

To perform the exercise, set the bench at a 60 degree incline inside a power rack. Make sure the height of the rack uprights are appropriate for the height of the bench – slightly lower than your hands will be when your elbows are in the locked position. In any kind of bench press, a close grip is one that puts the hands just inside the width of the shoulders. To figure out where to hold the bar in the close grip, lay back on the bench and extend your arms upward in a direct line with your shoulders. Where your arms cross the bar is where your hands should grasp the bar.

Performance of the 60 Degree Incline Close Grip Bench Press

Having established the grip width, take the bar off the rack and hold it at arms’ length directly over your face. Your arms should be perpendicular to the floor in this position.

Inhale, and lower the bar to your clavicles. Once the bar touches your chest, exhale and you press the bar upward and backward until the bar is over your face again at arms’ length.

Tips for the 60 Degree Incline Close Grip Bench Press

• It is always recommended to have someone spot you as you perform bench presses. Whereas in DB pressing, you can always dump the dumbbells if you reach failure and are unable to lift them again, a barbell may pin you to the bench if you fail to lift it.
• Make sure the bar is clear of the rack before beginning your sets – it is very disruptive to your concentration if you bang the bar on an upright during your lifting or lowering phase.
• When you press the barbell, begin the movement by moving the bar upward and slightly backward. Do not press the bar toward the legs. The bar must travel upward and slightly backward as the lift progresses until the bar ends up over your face.
• Keep your wrists straight and knuckles facing upward – do not allow the bar to hyperextend the wrists.
• Always wrap your thumbs around the bar in a closed grip.
• Be sure to bring the bar all the way to your chest before pressing upward.
• Watch the video below for additional instruction in the 60° Incline Close Grip Bench Press.

60° Incline Close Grip Bench Press

More Information for the 60° Incline Close Grip Bench Press

Triceps
Coracobrachialis
Subclavius