Exercise Comparison
Barbell Bench Press - Medium Grip vs Chest Push (multiple response)
Side-by-Side
Muscle Analysis
Shared
Only in Chest Push (multiple response)
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.
Chest Push (multiple response)
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
Follow through by falling forward, catching yourself with your hands.
Immediately return to an upright position. Repeat for the desired number of repetitions.
Verdict
Both exercises target the chest. Barbell Bench Press - Medium Grip is a beginner exercise using barbell, while Chest Push (multiple response) is beginner and uses medicine ball. Choose Barbell Bench Press - Medium Grip if you have access to barbell, or Chest Push (multiple response) if you prefer medicine ball.