Barbell Bench Press - Medium Grip

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Barbell Bench Press - Medium Grip Information

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: 


7.8

Out of 10

Good

Exercise Rating Read Barbell Bench Press - Medium Grip Reviews






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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.



Alternative Exercises For Barbell Bench Press - Medium Grip

Machine Bench Press

Muscle Targeted: Chest

9.0

Out of 10

Dumbbell Bench Press

Muscle Targeted: Chest

7.8

Out of 10

Smith Machine Bench Press

Muscle Targeted: Chest

7.0

Out of 10

Top 5 Rated Chest Exercises

  1. Incline Dumbbell Press
  2. Machine Bench Press
  3. Butterfly
  4. Smith Machine Incline Bench Press
  5. Neck Press

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of people found this review helpful

burton4751 burton4751

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Feb 8, 2010 12:12 PM: Probably my favorite and funnest excersise.

burton4751 BodyStats
Height:
5 '10" (1.78m)
Weight:
142 lbs
Bodyfat:
10.0 %
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jacksdan0 jacksdan0

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Feb 6, 2010 7:57 PM: Helps maximize pectoral strength

jacksdan0 BodyStats
Height:
6 '1" (1.85m)
Weight:
223 lbs
Down 2.0 lbs
Bodyfat:
10.0 %
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c1f c1f

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Feb 6, 2010 3:36 PM: Pure classic. Recommend to learn correct technique to avoid shoulder injuries.

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danielchester danielchester

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Feb 6, 2010 8:00 AM: marvelous

danielchester BodyStats
Height:
5 '7" (1.70m)
Weight:
152 lbs
Bodyfat:
10.0 %
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rgani rgani

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Jan 30, 2010 10:19 PM: superb

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gennaro24 gennaro24

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Jan 19, 2010 2:45 PM: great burn great exercise!

gennaro24 BodyStats
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JV_NL JV_NL

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Dec 22, 2009 4:23 AM: The best of the best.

JV_NL BodyStats
Height:
10 '0" (3.05m)
Weight:
187 lbs
Up 4.4 lbs
Bodyfat:
15.0 %
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stephendarby stephendarby

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Dec 16, 2009 7:03 PM: use correct form i use to try and be the guy who could bench press so much, but was using incorrect form put alot of stress on my shoulders...ending up having a bad shoulder injury, thats why im in the shape im in now, but ive started back and im almost at the same weight i was then except now using...+See More

stephendarby BodyStats
Height:
5 '8" (1.73m)
Weight:
217 lbs
Down 1.0 lb
Bodyfat:
22.5 %
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Wilcox72 Wilcox72

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Dec 12, 2009 11:01 AM: works good

Wilcox72 BodyStats
Height:
5 '10" (1.78m)
Weight:
160 lbs
Down 13.0 lbs
Bodyfat:
No Data
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of people found this review helpful

mmaupin mmaupin

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Nov 22, 2009 3:28 PM: By far the best workout for me.

mmaupin BodyStats
Height:
5 '7" (1.70m)
Weight:
209 lbs
Down 9.0 lbs
Bodyfat:
21.0 %
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