Flat Barbell Bench Press

Flat Barbell Bench Press - Medium Grip

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Description

Step 1: Set your supports on the bench so you can unrack the barbell and be in proper position to perform the bench press.

Step 2: After loading the weights, lie on the bench with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes. To utilize a medium-width grip, put your hands about 24-26 inches apart on the barbell. This is slightly narrower than a normal bench press, and creates a 90-degree angle in the middle of the movement between the forearm and upper arm. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward.

Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. If using a spotter, have them assist you in unracking the weight to the starting point. While keeping your air in, lower the weight in a controlled motion with the bar in line with your mid-to-lower chest until the bar touches your chest. Make sure the bar touches on your mid-to-lower chest to help ensure safety. Throughout the descent, ensure that your upper back and traps are tight.

Step 4: After the bar touches your chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are tucked, which is extremely important when using a closer grip.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.

Benefits:

The bench press is often considered the king of all pressing movements, and for good reason.

Using proper form, the bench press is an excellent exercise for developing your chest, triceps and shoulders.

With a medium grip, there is more concentration place on the triceps than a normal bench press. The triceps are recruited to a greater degree, which may mean you use less weight initially.
Keeping your elbows tucked is extremely important with a closer grip to keep your shoulders and elbows healthy.

Overall, the bench press is one of the best compound movements for your upper body and when utilized properly, can add impressive strength and muscle mass to your chest, triceps and shoulders.

YouTube Video ID:

3fdUC7I_i30

Summary:

The bench press is often considered the king of all pressing movements, and for good reason.

Target Body Parts: Chest
Equipment Needed: Barbell, Bench, Weights

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Flat Barbell Bench Press - Medium Grip