- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
- Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Same as the Barbell Bench Press but with a different grip.
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Tip: Wide-Grip Barbell Bench Press
Apr 20, 2012 1:01 PM: if you dont go all the way down to your chest it will only work the outer chest. for all the people complaining about that, thats why. and if you use the appropriate weight, you dont need to worry about shoulder problems
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Review: Wide-Grip Barbell Bench Press
Apr 20, 2012 12:52 PM: isolates the chest better than the medium grip
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Review: Wide-Grip Barbell Bench Press
Apr 8, 2012 1:03 PM: Really feel the chest working.
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Review: Wide-Grip Barbell Bench Press
Sep 14, 2011 12:28 PM: best exercise ever...i can give my maximum here.
good couple with the incline.
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Review: Wide-Grip Barbell Bench Press
Aug 28, 2011 5:10 PM: great workout every time
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Tip: Wide-Grip Barbell Bench Press
Jun 22, 2011 10:14 AM: I feel there is more concentration on the outer pec's in this exercise and less stress on the shoulders than with medium or close grip. This form of press is should be reserved for pushing WEIGHT!
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Tip: Wide-Grip Barbell Bench Press
May 29, 2011 3:21 PM: PRESS
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Review: Wide-Grip Barbell Bench Press
Feb 27, 2011 5:40 PM: My strength in bench always goes up faster when I use a wide grip as compared to a medium grip.
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Review: Wide-Grip Barbell Bench Press
Dec 18, 2010 8:36 AM: This exercise often uses a grip that is too wide such that the users shoulders receive excessive strain due to excessive shoulder abduction.
of people found this review helpful
Review: Wide-Grip Barbell Bench Press
Jul 27, 2010 5:35 PM: The old classic. There's really no getting around this exercise to build a big chest.