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Barbell Incline Bench Press - Medium Grip

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Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.0

Out of 10

Excellent

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Barbell Incline Bench Press - Medium Grip Images

Barbell Incline Bench Press - Medium Grip
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Barbell Incline Bench Press - Medium Grip
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Barbell Incline Bench Press - Medium Grip Guide

Main Muscle: Chest

  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.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.

Variations: You can use several angles on the incline bench if the one you are using is adjustable.



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  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
5/10

May 21, 2014 8:22 PM: My gym has a fixed incline bench press machine and all this does is kill my shoulders. Don't know if its my form or if its the fixed seat. Anyways i'd just do dumbbell inclines, they're better for you anyway



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Dec 8, 2013 4:08 PM: Great demonstration videos, also listing all muscles involved. Good job bb.com.



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Oct 18, 2013 7:27 PM: When I do it I can feel the muscles being worked, very good workout!!!



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Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Sep 8, 2013 11:46 AM: â¥â¥â¥â¥



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Jun 27, 2013 2:58 PM: Great for upper chest, I use it in conjunction with flat bench press. Works like a charm. Be sure to variants sets and reps every once in awhile to switch things up, keeps the muscles guessing :)



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
6/10

May 21, 2013 5:47 PM: I prefer dumbbell.



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Apr 1, 2013 9:18 AM: Barbell is good because you can add a lot more weight that the dumbbells but you have specific movement.
The dumbbells have more moves to do but you can't add so much weight.
So i could say that the barbell is better to make some super sets for mass and use the dumbbells to be shredded.



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Jan 28, 2013 11:30 AM: Best for Mass Gains



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of people found this tip helpful

Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Dec 27, 2012 9:47 PM: My fav middle chest exercise. try to do a max rep once a week. and yeah !! you got stronger.



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Dec 18, 2012 3:04 PM: Im doing this at home, cant go to a gym(for private reasons, nothing dirty or disgusting dont worry) is there anyway i can get the incline using things around my house? no room for a bench



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