Exercise Comparison
Barbell Bench Press - Medium Grip vs Incline Push-Up Wide
Side-by-Side
Muscle Analysis
Shared
Only in Incline Push-Up Wide
Instructions
Barbell Bench Press - Medium Grip
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.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
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.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.
Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Place your hands on the bar, with your hands wider than shoulder width.
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.
Keeping your body straight, lower your chest to the bar by bending the arms.
Return to the starting position by extending the elbows, pressing yourself back up.
Verdict
Both exercises target the chest. Barbell Bench Press - Medium Grip is a beginner exercise using barbell, while Incline Push-Up Wide is beginner and uses bodyweight. Choose Barbell Bench Press - Medium Grip if you have access to barbell, or Incline Push-Up Wide if you prefer bodyweight.