Wide-Grip Barbell Bench Press
A flat bench press with the hands a few inches wider than a normal grip. The shorter bar path and wider arms bias the chest over the triceps.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with feet planted and shoulder blades pinched, gripping the bar about three inches wider than shoulder width on each side.
Unrack the bar and hold it over your shoulders with arms locked.
Lower it slowly to the middle of your chest.
Touch lightly without bouncing.
Press the bar back up to lockout, squeezing the chest.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Forearms vertical at the bottom
Shoulder blades stay pinned
Squeeze the chest at the top
Common mistakes
Going so wide the shoulders ache
Flaring the elbows straight out at 90 degrees
Bouncing the bar off the chest
Safety notes
Stay close to the bar's ring marks unless you are used to wide pressing; very wide grips stress the shoulders.
Use a spotter or safety arms when training heavy.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.