Bench Press - Medium Grip (Barbell)

The standard barbell bench press performed with a medium grip width that balances chest, shoulder, and tricep activation. The most common pressing variation for strength and hypertrophy.

Instructions

1. Lie back on a flat bench with your feet firmly planted on the floor.
2. Grip the barbell with hands positioned so that your elbows form a 90-degree angle at the midpoint of the movement.
3. Press your upper back into the bench and lift the bar from the rack.
4. Hold the barbell directly over your chest with arms fully extended.
5. Lower the bar slowly and under control until it gently touches your mid-chest.
6. Pause momentarily at the bottom position.
7. Press the barbell back up explosively through the same path.
8. Lock out your arms at the top and squeeze your chest muscles.
9. Repeat for the prescribed number of repetitions.

Tips

• The medium grip width is optimal for balanced development of chest, shoulders, and triceps.
• Maintain constant foot drive against the floor to stabilize your body.
• Ideally, lowering should take twice as long as raising the weight.
• Keep your eyes fixed on a point above the bar on the ceiling.
• Maintain natural shoulder blade retraction throughout the movement.