Barbell Bench Press - Medium Grip
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
How to do it
- 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.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Barbell Guillotine Bench Press Barbell
- Barbell Incline Bench Press - Medium Grip Barbell
- Decline Barbell Bench Press Barbell
- Front Raise And Pullover Barbell
- Neck Press Barbell
- Wide-Grip Barbell Bench Press Barbell
- Wide-Grip Decline Barbell Bench Press Barbell
- Wide-Grip Decline Barbell Pullover Barbell