Intermediate
Wide-Grip Barbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Wide-Grip Barbell Bench Press targets your chest, shoulders, arms, and back muscles. Using a wider grip emphasizes on front of the shoulders and outer portion of the chest.
Exercise Instructions
-
Step 1
Lie down on your back on a flat bench. Grab the bar with an overhand grip more than shoulder-width apart and hold it above your chest with your arms fully extended. -
Step 2
Lower the bar in a controlled manner until it is lowered towards your chest. Keep your elbows pressed to your sides, forming a 45-degree angle. Pause, then press the bar straight down and return to the starting position.
Muscle Groups
Wide-Grip Barbell Bench Press targets Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Don't stretch your neck too much. Keep a long neutral spine.
- Don't throw the bar off your chest. Lower the bar under control.
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