Medium Grip Press

Whenever doing any bench work with a barbell, it is wise to have a partner stand behind you to assist with your final lifts, especially if doing heavy weights, never push yourself to the limit on your own – you don't want to get the bar stuck across your chest.

START	FINISH

Grasp the bar with your thumbs underneath, with your arms slightly wider than shoulder width apart, lying flat on a secure bench, with your feet on the floor. You may need to use a step box to place under your feet, as your aim is to use your feet for both stability and correct lifting during the movement.

With your arms locked out in the starting phase, smoothly lower the bar down towards your chest, just below your nipples, keeping your elbows wide. Aim with each lift to get a full range of movement by actually touching or getting close to the chest – if you can't get close, then your weight is to heavy – focus on good technique with the weight you can lift – let those who do heavier weights with poor technique risk injury.

Exhale as you lift the weight back up to your starting position, pausing for 1 – 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.

Concentrate on keeping your head and hips on the bench, avoiding excessive arching of the back throughout the movement.

Always make sure that you position your hands equally apart from the central part of the bar, having any locking collars securely fastening the weights onto the bar.