Barbell Bench Press – Medium Grip

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► Exercise Instructions

1. Lay on your back at a flat bench, and place your hands arm width at the barbell , then lift it to un-rack it and hold it over you with your arms locked creating a 90 degree angle in the middle of the motion between your forearm and upper arm.

2. While inhaling start lowering the barbell slowly until it touches your middle chest, and hold on for a second then push it back up using your chest muscles to the starting position as you exhale, then repeat as recommended in your training program.

► Note

Lowering the weight should take about twice the time as raising it, also make sure you have the near help of your coach or partner and that you are using the suitable weights for your training level.

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