Barbell Bench Press - Medium Grip vs Medicine Ball Chest Pass

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.

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

Begin facing your partner holding the medicine ball at your torso with both hands.

Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.

Your partner should catch the ball, and throw it back to you.

Receive the throw with both hands at chest height.