Barbell Bench Press - Medium Grip

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: 


9.4

Out of 10

Excellent

Exercise Rating Read Barbell Bench Press - Medium Grip Reviews






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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

No alternative exercises found. Know of one? Tell us in the tips section below.

Top 5 Rated Chest Exercises

  1. Barbell Bench Press - Medium Grip
  2. Cable Crossover
  3. Decline Dumbbell Bench Press
  4. Bent-Arm Dumbbell Pullover
  5. Barbell Guillotine Bench Press

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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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of people found this tip helpful

snowmaster1 snowmaster1

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Nov 18, 2009 4:41 AM: best exercise for chest,but you need a partner for more weights

snowmaster1 BodyStats
Height:
5 '7" (1.70m)
Weight:
158.7 lbs
Bodyfat:
No Data
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sumeetvirk sumeetvirk

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Nov 4, 2009 3:32 PM: Make sure to focus on working the chest and not just moving the bar up and down

sumeetvirk BodyStats
Height:
5 '8" (1.73m)
Weight:
150 lbs
Up 13.0 lbs
Bodyfat:
15.0 %
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of people found this review helpful

sumeetvirk sumeetvirk

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Nov 4, 2009 3:31 PM: If done properly can be one of the best excercises

sumeetvirk BodyStats
Height:
5 '8" (1.73m)
Weight:
150 lbs
Up 13.0 lbs
Bodyfat:
15.0 %
More Body Stats


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of people found this review helpful

BEASTE BEASTE

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Nov 4, 2009 8:37 AM: Most famous chest exercise there is.... and with good reason!!!

BEASTE BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
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of people found this tip helpful

Muscle Mania Ma Muscle Mania Matt

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
8/10

Nov 2, 2009 11:07 AM: Don't flare the elbows out; keep them tight to avoid the impending doom at the AC joint

Muscle Mania Matt BodyStats
Height:
5 '11" (1.80m)
Weight:
239 lbs
Up 29.0 lbs
Bodyfat:
18.0 %
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JL4LucidDream JL4LucidDream

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Nov 1, 2009 4:36 PM: It's a no brainer that this IS the #1 exercise for creating mass in the chest region. perfect your form, increase your poundage, and your chest will grow.

JL4LucidDream BodyStats
Height:
5 '6" (1.68m)
Weight:
160 lbs
Up 40.0 lbs
Bodyfat:
7.0 %
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