Medium-Grip Incline Barbell Press

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.

Medium-Grip Incline Barbell Press primarily trains the chest, with the shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.

Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.

Related options include Barbell Bench Press - Medium Grip, Wide-Grip Barbell Bench Press, Wide-Grip Decline Barbell Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.