Barbell Bench Press - Medium Grip

The mighty bench press is a great exercise for building a powerful chest. The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.

Secondary Muscle : Shoulders, Triceps

Steps

1. 1. Most gyms have benches specifically designed for the bench press and its variations. Lie flat on one of these benches with your feet firmly on the ground. The bar should be resting on the bench's rack.
2. 2. Lift the bar off the rack and hold it above your chest in the starting position. Lower the bar down until it touches your chest. Hold this position briefly and make sure you have complete control of the bar. Now raise the bar up to the starting postion.
3. 3. Return the bar to the rack after you've completed your set.