Barbell Incline Bench Press Medium-Grip
- Primary musclesChest
- EquipmentBarbell
- LevelBeginner
- TypeCompound
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Barbell Incline Bench Press Medium-Grip".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet the bench to an incline of 30 to 45 degrees and place a loaded barbell in the rack at a height you can reach easily.
Lie back with your feet flat on the floor and pull your shoulder blades together.
Take an overhand grip a little wider than for a flat bench press, lift the bar off the rack, and hold it over you on straight arms.
Inhale and lower the bar under control until it touches your upper chest.
Exhale and press the bar back up to straight arms, pushing hardest through the toughest part of the lift.
Repeat for the planned reps, then rack the bar.
Keep your shoulder blades tucked and your feet driving into the floor so your shoulders do not roll forward under the load.
Use a spotter or set the safety arms when training close to your limit.
A steeper bench shifts more work to the front shoulders, so stay within the 30 to 45 degree range for chest focus.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.