{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Close Grip Barbell Bench Press",
      "kind": "common"
    },
    {
      "text": "Incline Close-Grip Bench Press",
      "kind": "common"
    },
    {
      "text": "Close-Grip Incline Bench Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rhomboids",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "adjustable-bench",
        "bench"
      ],
      [
        "power-rack",
        "squat-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "1467"
  },
  "id": "oec:barbell-incline-close-grip-bench-press",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline between 30 and 45 degrees inside a rack.",
      "Lie back on the bench with your eyes directly under the racked bar, planting your feet firmly on the floor.",
      "Grasp the barbell with a pronated grip approximately shoulder-width apart.",
      "Retract and depress your shoulder blades, then unrack the bar and hold it directly above your upper chest with elbows extended."
    ],
    "steps": [
      "Inhale and lower the barbell under control toward your upper chest, keeping your elbows tucked at roughly a 30 to 45-degree angle to your torso.",
      "Touch the bar lightly to your chest without bouncing.",
      "Exhale and press the barbell back up along a slight backward arc to the starting position, fully extending your elbows."
    ],
    "breathing": "Inhale as you lower the bar to your chest, hold briefly through the bottom turn, and exhale as you press back to lockout.",
    "cues": [
      "Keep elbows tucked rather than flared.",
      "Squeeze the bar tightly and stack your wrists over your elbows.",
      "Drive through your triceps at the top of the press."
    ],
    "common_faults": [
      {
        "fault": "Gripping the bar excessively narrow (hands touching or only inches apart).",
        "correction": "Space your hands roughly shoulder-width apart to protect your wrists and optimize triceps leverage."
      },
      {
        "fault": "Flaring the elbows outward during the descent.",
        "correction": "Keep your elbows tucked closer to your ribs to shift load to the triceps and spare the anterior shoulders."
      },
      {
        "fault": "Bouncing the bar off the chest.",
        "correction": "Lower the bar with control and pause momentarily before pressing upward."
      }
    ],
    "safety": {
      "precautions": [
        "Use safety spotter arms set just above chest height or perform with a competent spotter.",
        "Avoid using a thumbless (false) grip with a narrow hand placement."
      ],
      "spotter": "recommended",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Incline Close-Grip Bench Press",
  "previous_ids": [
    "oec:incline-close-grip-barbell-bench-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline Close Grip Barbell Bench Press",
        "url": "https://wger.de/en/exercise/1467/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Expenses7000"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-incline-bench-press"
    },
    {
      "type": "variation-of",
      "target": "oec:barbell-close-grip-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "narrow"
    },
    "load_position": "chest",
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An incline pressing variation using a narrow grip to heavily emphasize the triceps and upper chest."
}