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.

Related:  The 10-Minute Bench Press Solution

Related:  Rotating Your Lifts