Barbell Bench Press - Medium Grip

Chest

Barbell Bench Press - Medium Grip

Barbell Bench Press - Medium Grip (Start)

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

The classic flat bench press, with hands a little wider than shoulder width, building the chest, shoulders, and triceps.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench with your eyes under the bar.
2Plant your feet, pinch your shoulder blades together, and grip the bar slightly wider than your shoulders.
3Unrack the bar and hold it above your mid-chest.

How to perform

1Lower the bar under control to your mid-chest.
2Keep your elbows around 45–70 degrees from your torso.
3Touch the chest lightly and press the bar back up.
4Lock out your arms and repeat.