Wide Grip Barbell Bench Press


Pro Tip

If you experience shoulder discomfort, bring your hands slightly closer together and tuck your elbows in slightly throughout the movement.


How To

  1. Lie flat on a bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
  2. Grab the barbell with on the rack at much wider than shoulder-width by extending your arms and bring it forward until it is over your upper chest and your arms are fully extended.
  3. Inhale and lower the barbell down while keeping your elbows flared out.
  4. Continue until just before the barbell would make contact with your chest.
  5. Exhale and press upwards, extending your arms to return to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.


Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Flat Bench With Rack

If you need to use a flat bench with rack for an exercise, but cannot find one, do not substitute it for a flat bench without rack.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment