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Barbell Incline Bench Press - Medium Grip

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: 


8.7

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
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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Feb 5, 2012 11:55 AM: I loveit. I justneed to be ableto handle more weight.



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Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Mar 18, 2011 4:22 AM: love this exercise definitely one of my strongest muscles "chest"



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Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Jan 28, 2011 3:03 PM: fav workout for upper chest.



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Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Dec 22, 2010 5:28 PM: This is my favorite chest excercise, it hits your upper chest and the range of motion is amazing, it lets you pile on the weight and allows for faster growth then its dumbbell counter part, and its easier to keep track off your form then machine and db's if the bar touches your chest your good to go



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Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Jul 4, 2010 7:02 AM: Great excercise for giving some good mass to the upper pecs!!!!!!!!!!!!!!!



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Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Feb 12, 2010 8:08 AM: Great for seperation between the upper chest and delts.



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Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Feb 12, 2010 8:08 AM: I like to work the upper chest for size of coarse but also to seperate the chest and delts.



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Tip: Barbell Incline Bench Press - Medium Grip

Exercise Rating
9/10

Jan 1, 2010 4:31 PM: I like a wider grip, but I also do reps where I set the weight on my chest, and explode up. If you try this technique, your strength gains will improve quickly. I do those as a 5x5!



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Dec 23, 2009 1:06 PM: These situation may essay to be a sinless affix to seemly uptake and preparation. Regrettably,I cerebrate set are achievement to use these point as a momentaneous cut to exploit better. You can't eat a pail of barbecued gallinacean, produce these shoes and try to get in move. It worthy doesn't price...+See More



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of people found this review helpful

Review: Barbell Incline Bench Press - Medium Grip

Exercise Rating
10/10

Dec 23, 2009 1:06 PM: These situation may essay to be a sinless affix to seemly uptake and preparation. Regrettably,I cerebrate set are achievement to use these point as a momentaneous cut to exploit better. You can't eat a pail of barbecued gallinacean, produce these shoes and try to get in move. It worthy doesn't price...+See More



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