Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Wide-Grip Barbell Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.9

Out of 10

Excellent

SHARE Bookmark and Share


Wide-Grip Barbell Bench Press Images

Wide-Grip Barbell Bench Press
Click to enlarge
Wide-Grip Barbell Bench Press
Click to enlarge




Wide-Grip Barbell Bench Press Guide

Main Muscle: Chest

  1. 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.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. 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.
  4. 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.



Alternative Exercises For Wide-Grip Barbell Bench Press

8.2

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Mar 27, 2014 10:41 PM: Favorite chest press exercise! After doing 3 sets you'll defiantly feel it



comment
Please login to rate this review.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Jun 11, 2013 9:47 PM: at the age of 54 I have almost reached my goal of 330#. The upcoming competition will be the difference between working out to achieve more poundage or probably stick to less weight and more reps.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

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



comment
Please login to rate this tip.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Apr 20, 2012 12:52 PM: isolates the chest better than the medium grip



comment
Please login to rate this review.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Apr 8, 2012 1:03 PM: Really feel the chest working.



comment
Please login to rate this review.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Sep 14, 2011 12:28 PM: best exercise ever...i can give my maximum here.
good couple with the incline.



comment
Please login to rate this review.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

Aug 28, 2011 5:10 PM: great workout every time



comment
Please login to rate this review.

of people found this tip helpful

Tip: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

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!



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Wide-Grip Barbell Bench Press

Exercise Rating
10/10

May 29, 2011 3:21 PM: PRESS



comment
Please login to rate this tip.

of people found this review helpful

Review: Wide-Grip Barbell Bench Press

Exercise Rating
9/10

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.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com