How do you do a barbell bench press - medium grip?
A beginner strength exercise done with a barbell that mainly works the chest, with help from the shoulders and triceps. Lie back on a flat bench. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Barbell
Level
beginner
Barbell Bench Press - Medium Grip demonstration
Barbell Bench Press - Medium Grip, starting positionBarbell Bench Press - Medium Grip, finishing position
How to Perform
1Lie 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.
2From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3After 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.
4Repeat the movement for the prescribed amount of repetitions.
5When you are done, place the bar back in the rack.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
