Barbell Incline Bench Press - Medium Grip

The incline barbell bench press targets the upper portion of the pectorals more than the flat bench variation. It's essential for balanced chest development and building pressing strength.

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Category: strength
Level: beginner
Force: push
Mechanic: compound
Equipment: barbell

Instructions

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.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Tips

Set the bench angle between 30-45 degrees for optimal chest targeting
Lower the bar to your upper chest, not your neck
Keep your feet firmly planted on the ground
Maintain a slight arch in your lower back

Common mistakes

Setting the bench angle too steep (over 45 degrees)
Lowering the bar to the wrong position on the chest
Bouncing the bar off the chest instead of pausing

Safety

Always use a spotter when possible, especially with heavy weights. Ensure the bench is properly adjusted and locked in position. Warm up thoroughly before heavy lifting.

Variations

Dumbbell Incline Row
Single Arm Dumbbell Chest Press
Arnold Dumbbell Press
Machine Chest Press