Medium-grip dead start bench presses build starting strength in the horizontal push pattern. Using a medium grip increases the range of motion and adds another variable to help develop strength from different angles.
Bring the bar down controlled and rest it on your chest (or pins) for a half-second without letting the bar sink.
Accelerate with as much force and speed as possible.
So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.