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

The Barbell Incline Bench Press - Medium Grip is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Incline Bench Press, the Barbell Reverse Grip Incline Bench Press and the Dumbbell Incline Bench Press. Two harder versions, the Bench Press With Chains and the Bench Press - Powerlifting, are listed below as progressions rather than swaps.

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

Original Exercise: Barbell Incline Bench Press - Medium Grip

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

Secondary muscles: Shoulders, Triceps

How to perform Barbell Incline Bench Press - Medium Grip
  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.
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Ranked Barbell Incline Bench Press - Medium Grip Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Incline 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Incline Bench PressPlay demonstration

    1. Barbell Incline Bench Press

    99% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
    5. Pause for a moment at the bottom, then push the barbell back up 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: incline press, the same as the Barbell Incline Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  2. Barbell Reverse Grip Incline Bench PressPlay demonstration

    2. Barbell Reverse Grip Incline Bench Press

    95% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  3. Dumbbell Incline Bench PressPlay demonstration

    3. Dumbbell Incline Bench Press

    90% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
    3. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
    4. Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    5. Push the dumbbells back up to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  4. Barbell Bench Press - Medium Grip

    4. Barbell Bench Press - Medium Grip

    90% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  5. Bench Press With Chains

    Progression

    5. Bench Press With Chains

    90% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the pectorals.

    How to perform this exercise
    1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
    2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  6. Barbell Decline PulloverPlay demonstration

    6. Barbell Decline Pullover

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
    3. Extend your arms above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
    5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
    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 Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  7. Reverse Band Bench Press

    7. Reverse Band Bench Press

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
    2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  8. Dumbbell Incline BreedingPlay demonstration

    8. Dumbbell Incline Breeding

    89% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your back against the pad and feet flat on the ground.
    3. Hold a dumbbell in each hand with an overhand grip, palms facing forward.
    4. Start with your arms fully extended, perpendicular to the ground.
    5. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    6. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  9. Cable Incline Bench PressPlay demonstration

    9. Cable Incline Bench Press

    89% match
    • Pectorals
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the bench to a 45-degree incline.
    2. Attach the cable handles to the high pulleys.
    3. Sit on the bench facing the cable machine with your feet flat on the ground.
    4. Grasp the handles with an overhand grip and bring them to shoulder height.
    5. Push the handles forward and upward until your arms are fully extended.
    6. Pause for a moment, then slowly lower the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press - Medium Grip
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: a cable, not free weights
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip
  10. Bench Press - Powerlifting

    Progression

    10. Bench Press - Powerlifting

    89% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    2. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
    3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: free weights, the same as the Barbell Incline Bench Press - Medium Grip
    • Body position: lying on your back, the same as the Barbell Incline Bench Press - Medium Grip

Why You Might Need a Barbell Incline Bench Press - Medium Grip Alternative

You may swap the barbell incline for several reasons: shoulder pain from a fixed bar path, no barbell available, the need for unilateral balance, or to vary stimulus for hypertrophy. The incline bench shifts load to the clavicular head and anterior deltoid, so choose substitutes that replicate upward shoulder flexion and horizontal adduction. For example, dumbbells allow greater scapular motion and reduce impingement, keep elbows ~45° and drive through the palms to preserve pec activation. A landmine or Smith reduces shear while cables maintain continuous tension for strict pec loading.

How to Choose the Right Barbell Incline Bench Press - Medium Grip Substitute

Select an alternative based on equipment, pain history, and training goal. If you lack a barbell, pick incline dumbbells or Smith machine to keep a bilateral pressing pattern; cue a controlled 3–4s eccentric to maximize time under tension. If you have shoulder soreness, favor cables or landmine presses that permit a natural arc and reduce humeral internal rotation, keep scapula retracted and elbows tracking slightly forward. For unilateral balance or core carryover, choose single-arm dumbbell or landmine presses and prioritize progressive overload with strict form and full ROM.

Barbell Incline Bench Press - Medium Grip FAQ

What muscles does Barbell Incline Bench Press - Medium Grip work?

The primary target is the clavicular head of the pectoralis major (upper chest), with secondary load on the anterior deltoid and triceps brachii. Increasing bench angle above 30° raises anterior deltoid involvement; keep elbows at ~45° to emphasize the pecs over the shoulders.

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