Wide Grip Bench Press

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Exercise Info

LevelBeginner
Muscle GroupChest
Secondary MuscleShoulders
Exercise TypeStrength
Equipment RequiredBarbell
Force TypePush
rating3

Tips

  1. The wide grip bench press is a variation of the barbell bench press. For tips on correct bench press technique check out the tips on the main bench press page.

Instructions

  1. The wide grip bench press is exactly the same movement as the bench press but performed with a wider grip. Set up for the exercise by setting the weight of the bar rack (if it's adjustable) and adding the weight plates you want to use.
  2. Lay down on your back with your feet firmly planted on the floor.
  3. Grasp the bar with an overhand grip (palms facing forward) with your hands at the widest grip you can comfortably manage.
  4. Take the bar off the rack. Slowly lower the bar straight down to the middle of your chest. Don't let the bar touch your chest!
  5. Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top and go straight back into your next rep.
  6. Repeat this process for your desire reps.