Medium-Grip Barbell Bench Press
a.k.a. Barbell Bench Press
Differentiation: Mechanics
This variation of a lying chest press is unique. Here is how: you use a medium grip on the Olympic bar. This hand position engages all of your pectoral muscles. Engaging these muscles increases the overall size, strength and definition of your chest.
Starting Position
To get into starting position, do this...
1) Locate a stationary flat bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie on your back on the bench.
6) Place your feet flat on the floor, wide apart.
7) Grasp the bar, with your hands just outside of shoulder-width apart - with your palms facing forward.
8) Lift the bar off the bench's pegs and move it forward so the bar is directly above your neck.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Flex your chest while you lower the bar slowly, using a slow and controlled movement
3) ...until the bar is slightly above your chest.
4) Then, explode back upward, pressing the bar straight up
5) ...until your arms are fully extended.
6) Squeeze your pecs and hold for a count of two seconds
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the bar. Do not allow the bar to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Tip
Medium grip is a lift that can target the shoulders, triceps and mainly chest. Some lifters choose to stop a little before the bar touches their chest, which allows for optimal chest hypertrophy. Others explode the bar back up as fast as possible back upward. Hypertrophy is the increase in size of your muscle fibers, which in turn is what makes you get bigger and stronger. Pick a weight that you are able to do between 8 and 12 reps, because that is the target rep range for maximal muscle hypertrophy.