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Barbell Bench Press - Medium Grip

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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: 


9.1

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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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Jan 28, 2015 12:43 AM: the classic flat bench! always a great workout. form and control is key



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
8/10

Jan 20, 2015 9:52 AM: Love it!!



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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jan 18, 2015 5:46 AM: was my first go to , when i first started, grew fast



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jan 16, 2015 6:04 PM: The slower you perform the exercise the bigger your chest becomes.



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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jan 13, 2015 4:10 AM: benched 75 on January 12. 4 sets of 6. Boom



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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Dec 26, 2014 5:24 PM: Sometimes the old fashioned lifts are the best. Using proper form the flat bench Is no exception.



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Nov 20, 2014 10:41 AM: It works better with pyramid sets...



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Oct 27, 2014 6:58 PM: Great for strength. Practice proper form, also try to increase weight by 10lbs every month



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Sep 26, 2014 7:59 AM: I spend a lot of my time on chest days on the flat bench. for me I start with just the barbell 45 pounds and do about fifteen reps to stretch. then I move up to 135 for ten reps still stretching. I then move up to 225 for 3 reps still warming up to my heavy sets. I find that taking your time warming...+See More



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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

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



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