Barbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Bench
Set a slight incline and adjust the rack hooks to your reach.
- Support
Rest your upper back and hips on the pad and press through both feet.
- Medium grip
Use a medium-width grip that keeps forearms approximately vertical at the bottom.
- Unrack
Extend both elbows together and balance the bar over your shoulders.
- Lower
Inhale and lower toward the upper chest below the collarbones.
- Press
Exhale and raise the bar along the same controlled path without hitting your chest.
- Continue
Balance at the top before the next descent, maintaining hip contact throughout the set.
Key technique points
- Set a symmetrical medium grip.
- Keep your forearms beneath the bar.
- Lower slowly toward the upper chest.
- Keep your hips stable on the pad.
- Do not bring the bar toward your neck.
- Return to the rack with balance.
Common mistakes
Widening the grip
Do not gradually move your hands outward to make the load easier; maintain the chosen medium grip.
Angled forearms
Do not let your wrists drift inside or outside your elbows on descent; support the load with vertical forearms.
Sliding to reduce the incline
Do not slide your hips forward on the pad and alter the incline through body position.
Lowering toward the neck
Do not hit your collarbones or throat; use a controllable upper-chest target.
Bridging through the lower back
Do not overextend your lower back to raise your chest through a difficult press; maintain foot and upper-back support.
Fast return
Do not drop the bar onto your chest and bounce; slow the descent with control around your biceps and chest.
Frequently asked questions
Barbell Incline Bench Press - Medium Grip: why is “Widening the grip” a mistake?
Do not gradually move your hands outward to make the load easier; maintain the chosen medium grip.
Barbell Incline Bench Press - Medium Grip: why is “Angled forearms” a mistake?
Do not let your wrists drift inside or outside your elbows on descent; support the load with vertical forearms.
Barbell Incline Bench Press - Medium Grip: why is “Sliding to reduce the incline” a mistake?
Do not slide your hips forward on the pad and alter the incline through body position.
Barbell Incline Bench Press - Medium Grip: why is “Lowering toward the neck” a mistake?
Do not hit your collarbones or throat; use a controllable upper-chest target.
Barbell Incline Bench Press - Medium Grip: why is “Bridging through the lower back” a mistake?
Do not overextend your lower back to raise your chest through a difficult press; maintain foot and upper-back support.
Barbell Incline Bench Press - Medium Grip: why is “Fast return” a mistake?
Do not drop the bar onto your chest and bounce; slow the descent with control around your biceps and chest.
What should I focus on when doing Barbell Incline Bench Press - Medium Grip?
Set a symmetrical medium grip. Keep your forearms beneath the bar. Lower slowly toward the upper chest. Keep your hips stable on the pad. Do not bring the bar toward your neck. Return to the rack with balance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.