Barbell Bench Press - Medium Grip
The classic flat barbell bench press with a shoulder width grip, one of the main ways to build pressing strength in the chest, shoulders and triceps. A staple for beginners through advanced lifters.
How to do the barbell bench press - medium grip
- Lie back on a flat bench and take a grip slightly wider than shoulder width on the bar.
- Lift the bar off the rack and hold it straight above your chest with your arms locked out.
- Breathe in as you lower the bar slowly until it lightly touches your mid chest.
- Pause briefly, then press the bar back up by driving through your chest and arms as you breathe out.
- Lock your arms out at the top and squeeze your chest before starting the next rep.
- After your last rep, guide the bar back into the rack.
Original library instructions (5 steps)
- 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
- Bouncing the bar off the chest instead of pausing; control the descent and press from a dead stop.
- Flaring the elbows straight out to the sides, which stresses the shoulders; keep them at a moderate angle.
- Lifting the hips off the bench to add drive; keep your feet planted and hips down.
- Pressing without support on heavier sets; use a spotter or safety pins whenever you load up.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 3 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your shoulder blades pulled back and down into the bench for a more stable base to press from.
- Once you have a bench session that works, save it as a workout in GymPilot so the sets and reps are ready next time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell bench press good for beginners?
Yes, with a light bar or empty barbell first to learn the bar path and grip width before adding weight.
How much weight should I use for the barbell bench press?
Start with a weight you can lower and press for the full set with strict form, and add small amounts of weight only once every rep looks clean.
