Barbell Bench Press - Medium Grip vs Behind Head Chest Stretch

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.

Sit upright on the floor with your partner behind you.

Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.

Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.

Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.