Barbell Bench Press - Medium Grip vs Bodyweight Flyes

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.

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.

Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.

Place your hands on the bars. This will be your starting position.

Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.

After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.