Medium-Grip Barbell Bench Press

March 20, 2015 - Barbell Chest Exercises, Barbell Exercises, Chest Exercises
Medium-Grip Barbell Bench Press



Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing forward) with your hands at shoulder width. Lift the bar from the rack and hold it above the chest. This will be your starting position.


As you breathe in start lower the bar in controlled motion until you reach the lower chest. Keep the elbows pointed outward in order to fully involve the chest. When you touch the chest carefully change the direction of the movement and bring the bar back to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.