Barbell Bench Press - Medium Grip
Also known as: bench press, flat bench, bb bench press, flat barbell bench, barbell bench
Barbell Bench Press - Medium Grip is a compound exercise for the chest. Main target: middle chest. Also works: lower chest, anterior deltoid, triceps lateral head and triceps medial head. Equipment: barbell.
Muscles worked
How to do it
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Common mistakes
- Shoulder blades not pinched together — the load shifts into the shoulder joints.
- Bouncing the bar off the chest instead of a controlled touch.
- Elbows flared at 90° to the torso — keep them around 45–70°.
Tips
- Feet planted, glutes on the bench, a slight arch in the upper back.
- Lower the bar to the lower chest and press slightly back toward the rack.
Used in these programs
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · GymChest Workout at the GymFour chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
