The barbell wide bench press is a compound strength exercise targeting the pectoral muscles, with secondary emphasis on the shoulders and tricep. It requires a barbell and a bench, and involves lowering the barbell to the chest with a wide grip before pressing it back up.
Also Works
ShouldersTriceps
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
3
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4
Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
5
Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Grip the bar at about 1.5-2 times shoulder width and lower it to the mid-chest area.
•The wide grip increases the stretch across the pec fibers, so control the descent carefully.
•Keep the shoulder blades retracted and your feet planted firmly for a stable base.
Common Mistakes
•Gripping so wide that the wrists bend backward, reducing pressing power and risking wrist injury.
•Bouncing the bar off the chest, which is more dangerous with a wide grip because the shoulders are in a more vulnerable position.
•Lowering the bar too high (toward the neck) instead of to the mid-chest.