10 Best Barbell Bench Press - Medium Grip Alternatives for Home Gyms

The Barbell Bench Press - Medium Grip is done lying on your back with a barbell. Ranked closest by our scoring: the Push-up, the Modified Hindu Push-up and Pushups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Bench Press - Medium Grip

Barbell Bench Press - Medium Grip
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Barbell Bench Press - Medium Grip
  1. Lie back on a flat 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. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.
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Ranked Barbell Bench Press - Medium Grip Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Bench Press - Medium Grip on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Push-upPlay demonstration

    1. Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Modified Hindu Push-upPlay demonstration

    2. Modified Hindu Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  3. Pushups

    3. Pushups

    81% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Chest Dip On Straight BarPlay demonstration

    4. Chest Dip On Straight Bar

    81% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    81% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Push-up On Lower ArmsPlay demonstration

    6. Push-up On Lower Arms

    81% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Drop Push UpPlay demonstration

    7. Drop Push Up

    80% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up PlusPlay demonstration

    9. Push-up Plus

    80% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push-up Wide

    10. Push-up Wide

    79% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Barbell Bench Press - Medium Grip FAQ

What muscles does Barbell Bench Press - Medium Grip work?

The medium-grip bench primarily targets the pectoralis major (sternal and clavicular heads), with secondary loading of the anterior deltoid and triceps brachii. Biomechanically it emphasizes horizontal adduction and shoulder flexion; cue: press through the midline while keeping the scapula retracted to maximize pec involvement.

What is the best bodyweight alternative to Barbell Bench Press - Medium Grip?

Weighted or deficit push-ups are the top bodyweight substitute because they replicate horizontal adduction and core tension. Progress by elevating feet or adding a weight plate, and cue a tight core and scapular protraction at lockout to keep the load on the pectorals.

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