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Barbell Bench Press – Medium Grip

in Chest Exercise


Main Muscle Worked: Chest

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Barbell Bench Press – Medium Grip - Exercise Guide

Step 1

Position a flat bench in a barbell rack. Place the barbell handle on the rack and load it with weights according to your preference.

Step 2

Lie down on the flat bench.

Step 3

Hold the barbell with a medium grip. It is a grip wherein a 90 degree angle is created midway of the movement between your forearms and upper arms as you lower the barbell.

Step 4

Lift the barbell off the rack and hold it over your chest. The barbell should be parallel to your chest. Keep your arms extended and lock them. This is your starting position.

Step 5

Lower the barbell until it almost touches the middle part of your chest. Inhale as you do this.

Step 6

Pause for a moment then slowly lift the barbell up until you’re back to your starting position. Feel the pressure on your chest as you lift the barbell up. Exhale as you do this movement.

Step 7

Once you’re back to your starting position, lock your arms and squeeze your chest muscles. Hold your position for a second before doing the next repetition.

Step 8

Repeat until the recommended amount of repetitions is achieved.

Step 9

Return the bar back in the rack once you are done.


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