Bench Press - Medium Grip Barbell

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Chest Triceps Anterior Delts Strength Barbell Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Using a flat (supine) bench, Lie on the bench and grab a barbell with the palms facing towards your feet. Your elbows should be out to the side of your body and the bar should be almost on your chest. This is your starting position. Straighten your elbows while moving the barbell so that it moves up and slightly back so the bar ends up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Slowly lower barbell back to the starting position. Inhale during this movement. The bar is almost on your chest and your elbows are out to the sides. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.