Bench Press - Wide Grip (Barbell)

Set your grip wider than usual. Lower the bar to your chest and press up. This reduces the range of motion but places more stress on the outer chest.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

front shoulders

What you need and how to position yourself before starting.

barbellbench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie flat on a bench with your feet firmly planted on the ground.
- Position your body so that your eyes are directly under the barbell.
Step 2Grab the Bar
- Using a wide grip, grasp the barbell with your palms facing away from you.
- Your hands should be placed wider than shoulder-width apart.
Step 3Position Your Body
- Retract your shoulder blades and keep your chest up, ensuring your back remains flat against the bench.
- Engage your core and maintain a neutral spine throughout the exercise.
Step 4Lift the Bar
- Unrack the barbell by straightening your arms and lifting it off the rack.
- Hold the barbell above your chest with your arms fully extended.
Step 5Lower the Bar
- Slowly lower the barbell towards your chest, keeping your elbows at a 45-degree angle to your body.
- Ensure that the barbell touches your chest lightly without bouncing.
Step 6Press the Bar
- Push the barbell back up to the starting position by extending your arms.
- Focus on using your chest muscles to drive the weight upward.
Step 7Repeat
- Continue to perform the lift and lower for the desired number of repetitions.
- Maintain proper form and control throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully rack the barbell back onto the stand.
- Ensure you are stable before releasing your grip on the bar.