Barbell Incline Bench Press - Medium Grip
The Barbell Incline Bench Press - Medium Grip is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Barbell Incline Bench Press - Medium Grip
- 1
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.
- 2
As you breathe in, come down slowly until you feel the bar on you upper chest.
- 3
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.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When you are done, place the bar back in the rack.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Incline Bench Press - Medium Grip work?
The Barbell Incline Bench Press - Medium Grip primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Barbell Incline Bench Press - Medium Grip good for beginners?
Yes, the Barbell Incline Bench Press - Medium Grip is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Barbell Incline Bench Press - Medium Grip?
You need barbell to perform the Barbell Incline Bench Press - Medium Grip. Most commercial gyms will have this available.
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