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 Kneeling Push-up, the Incline Push-up and the Incline Push-up (On Box).

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.

  1. Best match
    Kneeling Push-upPlay demonstration

    1. Kneeling Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Beginner
    • 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 by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    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
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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: 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Incline Push-up (On Box)Play demonstration

    3. Incline Push-up (On Box)

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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: 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: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Incline Push-up Medium

    4. Incline Push-up Medium

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Push-up Reverse Grip

    6. Incline Push-up Reverse Grip

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Reverse Grip Push-upPlay demonstration

    7. Incline Reverse Grip Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then 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: 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Incline Push Up Depth JumpPlay demonstration

    8. Incline Push Up Depth Jump

    76% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up (Wall)Play demonstration

    9. Push-up (Wall)

    75% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. 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
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Barbell Incline Bench Press - Medium Grip
  10. Push-upPlay demonstration

    10. Push-up

    71% 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 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
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press - Medium Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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.

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

Decline (feet-elevated) push-ups best mimic the upward pressing angle for upper-pec emphasis. Elevate feet 12–18 inches, maintain a straight plank, retract the scapula, descend until your chest nears the floor, and press with a controlled tempo for maximal upper-chest recruitment.

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