Barbell Wide Grip Bench Press
Also known as: Wide Grip Bench Press, Wide Bench Press, Wide Grip Barbell Bench Press
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Description
Lie on a flat bench with your feet planted and take a wide overhand grip on the barbell. Keep your shoulder blades against the bench as you lower the bar toward your chest, then press it back up until your arms are straight. Maintain a stable wrist position and keep your hips on the bench.
How to Perform
- Lie on the bench with your eyes under the bar. Plant your feet firmly on the floor, keep your hips on the bench, and create a small natural arch in your lower back.
- Take a grip wider than shoulder width, with your hands placed evenly on the bar. Keep your wrists straight over your forearms and wrap your thumbs around the bar.
- Pull your shoulder blades back and down into the bench. Keep your chest lifted and brace your core before lifting the bar out of the rack.
- Unrack the bar with straight arms and hold it directly above your shoulders. Keep your shoulders firmly supported on the bench.
- Lower the bar under control toward the lower to middle part of your chest. Let your elbows travel out to the sides, but do not force them into an extreme flare.
- Lightly touch the bar to your chest without bouncing it. Keep your feet planted, hips down, and shoulder blades pulled back.
- Press the bar up and slightly back toward the rack, following the same path. Drive through your hands while keeping your wrists stacked over your forearms.
- After the last repetition, guide the bar back into the rack with straight arms and make sure both sides are securely racked before releasing your grip.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Set the rack height so you can unrack without reaching your shoulders forward.
- Use the bar markings to position your hands symmetrically.
- Wrap your thumbs around the bar.
- Inhale and brace before lowering, then exhale as you press.
- Use a spotter or set the safety arms when working near failure.
Common Mistakes
- Letting the shoulders roll forward or lift off the bench during the press
- Lowering the bar toward the neck instead of the mid to lower chest
- Bouncing the bar off the chest instead of controlling the bottom position
- Losing wrist alignment and letting the wrists bend backward under the bar
- Pressing the bar unevenly, with one side rising faster than the other
- Lifting the hips off the bench to help drive the weight up
- Letting the feet shift or losing leg drive during the set
Recommended Exercises
Explore exercises related to Barbell Wide Grip Bench Press for chest training and similar movement patterns.
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