How to Do a Medium Grip Barbell Bench Press

Step-by-step Instructions

Here is what you need to do...
Step 1

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. After the weight is picked, lay on the bench with the barbell a good 2 foot above you. Put each hand evenly apart just outside shoulder width with your feet flat on the floor and butt and back securely flat on the bench.

Step 2

The next step will be to start the lift. The first move is going to be to make sure you always have someone to spot you and make sure you can complete each rep, then you will push the weight up off of the rack and hold it above your chest. Flex your chest and your butt while pushing your feet against the ground and lower the barbell slowly until it is about 2 inches from your chest. Stopping a little before your chest allows for optimal chest hypertrophy. Hypertrophy is the increase in size of your muscle fibers, which in turn is what makes you get bigger and stronger.. When you stop right before your chest explode back up to the top of the resting position and then you're ready for the next rep.

Step 3

Be sure to remember to stop before your chest, lower the barbell slowly and controlled and always explode back up as fast as possible back to resting position. Medium grip is a lift that can target the shoulders, triceps and mainly chest. The difference between this lift and the narrow grip bench press is that the narrow grip bench press is designed solely for the triceps and can be another good lift for triceps.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Most people are more worried about doing more weight than actually doing the rep correctly. Doing the rep correctly will allow you to get a bigger chest and to get stronger faster. Make sure to never bounce the barbell off of your chest and to never use your back or legs to push it up, this will only cause injuries and set you back even farther than the beginning.

Stuff You'll Need

Suggested Further Reading

Author Title Price
New Rules of Lifting $12.82

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This Student Author's Background

Funny or interesting story about this topic...

When did you first do this & how did you get started?

I started this lift back in high school when we did organized lifting and have been doing it every week since because I like the chest and triceps muscle hypertrophy.

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