Exercise Comparison
Barbell Bench Press - Medium Grip vs Butterfly
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Muscle Analysis
Shared
Only in Barbell Bench Press - Medium Grip
Instructions
Barbell Bench Press - Medium Grip
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.
Butterfly
Sit on the machine with your back flat on the pad.
Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the chest. Barbell Bench Press - Medium Grip is a beginner exercise using barbell, while Butterfly is beginner and uses machine. Choose Barbell Bench Press - Medium Grip if you have access to barbell, or Butterfly if you prefer machine. Barbell Bench Press - Medium Grip is a compound movement working multiple joints, making it better for overall strength. Butterfly isolates the target muscle for focused development.