Barbell Bench Press - Medium Grip vs Machine Bench Press

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 down on the Chest Press Machine and select the weight.

Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.

Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.

Now bring the handles back towards you as you breathe in.

Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.

Repeat for the recommended amount of reps.

When finished step on the lever again and slowly get the handles back to their original place.