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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

Apr 9, 2014 2:36 PM: Perfect



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Mar 8, 2014 12:19 AM: most motivational workout to see progress in



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of people found this tip helpful

Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Feb 8, 2014 11:27 AM: Keep your head on the bench or you will look like a beginner.



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
8/10

Feb 7, 2014 5:53 PM: like this exercise almost as much as deadlifts



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Tip: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Feb 1, 2014 4:59 PM: Good



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
7/10

Jan 29, 2014 6:17 AM: Good workout but I find dumbbell better, especially if your trying to even out pecks.



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jan 28, 2014 8:23 PM: How long should I wait between reps



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
8/10

Jan 20, 2014 8:03 PM: This is definately one move that i have gotten stronger at doing



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
10/10

Jan 19, 2014 8:30 PM: Great arm workout . I love a challenge. .



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of people found this review helpful

Review: Barbell Bench Press - Medium Grip

Exercise Rating
9/10

Jan 15, 2014 6:13 PM: great workout



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