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Barbell Bench Press - Medium Grip

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.0

Out of 10

Excellent

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Barbell Bench Press - Medium Grip Images

Barbell Bench Press - Medium Grip
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Barbell Bench Press - Medium Grip
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Barbell Bench Press - Medium Grip Guide

Main Muscle: Chest

  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.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.



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  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Sep 17, 2014 8:21 AM: Great chest workout



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of people found this tip helpful

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Sep 4, 2014 4:20 AM: I love this exercise. But its been 2 - 3 months, I am unable to increase the weight. I feel my triceps do not support further weight increase. I tried different combinations like wide grip (to reduce load from triceps), half movements (like you are doing bench press on the floor - but I don't feel good...+See More



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Aug 6, 2014 9:25 PM: The exercise which people must do in muscle building.



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jul 25, 2014 3:02 PM: Great for the chest.



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of people found this tip helpful

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jul 20, 2014 1:57 AM: It's all about the grip, go as narrow as you can, try to bend the bar downwards when holding it to focus the stress on the chest, explosive on the way up, slow on the way down.



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jul 1, 2014 7:58 PM: I Love it



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jun 8, 2014 10:28 AM: Great exercise



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

May 22, 2014 3:37 PM: Always breathe properly!



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of people found this tip helpful

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Apr 26, 2014 5:48 AM: Breathing consider



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of people found this tip helpful

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Apr 17, 2014 5:15 AM: Try using the 3 tempos to increase strength, and the pyramid to muscle failure for huge gains. Use a spotter if you don't know your limits to muscle failure.



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