Exercise Comparison
Barbell Bench Press - Medium Grip vs Elbows Back
Side-by-Side
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.
Elbows Back
Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.
Then gently pull your elbows back aiming to touch them together.
Verdict
Both exercises target the chest. Barbell Bench Press - Medium Grip is a beginner exercise using barbell, while Elbows Back is beginner and uses none. Choose Barbell Bench Press - Medium Grip if you have access to barbell, or Elbows Back if you prefer none. Barbell Bench Press - Medium Grip is a compound movement working multiple joints, making it better for overall strength. Elbows Back isolates the target muscle for focused development.