Chest
The main muscle group listed for this exercise.
Exercise guide
Barbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
Barbell Incline Bench Press - Medium Grip also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Barbell Incline Bench Press - Medium Grip
- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on you upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutBench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Incline Bench Press - Medium Grip.
What muscles does Barbell Incline Bench Press - Medium Grip work?
Barbell Incline Bench Press - Medium Grip primarily trains the chest and also involves the shoulders and arms.
Is Barbell Incline Bench Press - Medium Grip beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Barbell Incline Bench Press - Medium Grip?
This variation uses a barbell.
Track this exercise for free in Logbook.
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