Barbell Incline Bench Press - Medium Grip

Chest

Barbell Incline Bench Press - Medium Grip

Barbell Incline Bench Press - Medium Grip (Start)

Barbell Incline Bench Press - Medium Grip (End)

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A pressing movement on a bench set to roughly 30–45 degrees that shifts more of the work to the upper chest and front of the shoulders than a flat press.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an adjustable bench to about 30–45 degrees and position it so your eyes sit just under the racked bar.
2Plant your feet flat, squeeze your shoulder blades together and down, and keep a slight natural arch in your lower back.
3Take an overhand grip a little wider than shoulder width, so your forearms are vertical when the bar is at your chest.
4Unrack the bar and hold it with straight arms above your upper chest.

How to perform

1Inhale and lower the bar under control toward the top of your chest, just below the collarbones.
2Keep your elbows angled roughly 45–70 degrees from your torso instead of flaring them straight out.
3Touch the chest lightly without bouncing, keeping your shoulder blades pinned to the bench.
4Drive the bar back up and slightly back over your shoulders until your arms are straight.
5Pause briefly at the top, then begin the next repetition.