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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: NoForce: Push
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9.1

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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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Tips and Reviews - Login to rate

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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Aug 3, 2015 8:57 AM: excellent

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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jul 22, 2015 4:36 PM: That was great

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Review: Barbell Bench Press - Medium Grip

Exercise Rating
8/10

Jun 6, 2015 2:51 AM: Good combo

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Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

May 26, 2015 1:08 PM: 5x5 for strength. I love the bench press!

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Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

May 18, 2015 4:48 AM: A most for strength and peck building.

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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

May 6, 2015 12:13 AM: ow yeah 8x 5 for bulkkkk and getting biggerrr

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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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