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Barbell Bench Press Wide Grip

Equipment: Barbell

Barbell Bench Press Wide Grip
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

The bench press is a popular exercise that works your chest, shoulders and triceps. Here is an ultra short step by step guide for doing a bench press with a bareball wide-grip:

  1. Lie down on a flat bench and grasp the barbell with your hands slightly wider than shoulder-width apart.
  2. Lift the bar off the rack and hold it above your chest with your arms fully extended.
  3. Lower the bar to your chest in a controlled manner, keeping your elbows tucked in and your wrists straight.
  4. Press the bar back up to the starting position, exhaling as you do so.
  5. Repeat for the desired number of repetitions.

Introduction

The Barbell Bench Press with a Wide Grip is a strength training exercise that targets the chest, shoulders, and triceps muscles. By using a wider grip, this variation emphasizes the outer portion of the pectoral muscles, creating a broader upper body appearance. This exercise is beneficial for building overall upper-body strength and developing a strong, muscular chest. It's particularly effective for those seeking to improve their athletic performance or achieve an aesthetically pleasing physique with wide, defined shoulders and a well-defined chest.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Shoulders (Deltoids)
  • Secondary: Triceps, Front of the Shoulders (Anterior Deltoid), Back of the Arms (Triceps Brachii)

How to Do It (Step-by-Step)

  1. Lie on a flat bench holding a barbell at a wider-than-shoulder-width grip with an overhand grip.
  2. Unrack the barbell and lower it to your chest while keeping your elbows tight to your body.
  3. Press the barbell back up by extending your arms, squeezing your chest at the top, and repeat the movement.

Tip: Keep your core tight throughout the exercise to maintain a stable spine and prevent injury.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Auto Progression helps you adjust the weight automatically for each set.

Use Rest Timer to ensure optimal recovery between sets and focus on your next rep.

Form Tips

  • Maintain a Wide Grip: A wider grip (shoulder width or slightly wider) can help engage the outer chest muscles more effectively, but ensure your wrists remain in a neutral position and don't overextend.
  • Keep Your Back Flat: Maintaining a flat back prevents excess strain on your lower back. Engage your core muscles to keep your torso stable throughout the lift.
  • Lower the Barbell Slowly: Controlling the descent of the barbell helps you feel the stretch in your chest, and ensures proper alignment of your joints before pushing up.

When to Use It

  • Building upper chest and outer deltoids: Wide grip barbell bench press targets the clavicular head of the pectoralis major muscle group, contributing to a wider and more balanced chest appearance.
  • Improving powerlifting totals: A wide grip bench press is beneficial for increasing max bench press strength in powerlifting competitions by allowing the lifter to use more weight due to a larger range of motion.
  • Enhancing athletic performance: Implementing a wide grip barbell bench press into your workout routine can help improve upper body push strength, which is crucial for various sports like football, basketball, and volleyball where explosive pushing power is required.

Workout History allows you to keep track of your workouts, making it easier to progress and reach your fitness goals.

barbell bench press wide grip - Frequently Asked Questions
Common questions about barbell bench press wide grip to optimize your training.

A wide grip in the barbell bench press refers to placing your hands more than shoulder-width apart on the bar.

Using a wide grip targets the outer chest muscles (pec minor) and increases range of motion.

Your hands should be approximately 2-3 inches wider than your shoulder width for an effective wide grip.

A wide grip provides more emphasis on the outer chest and improves balance during the lift, while a close grip targets the triceps and inner chest muscles.

Yes, using an elevated bench can help maintain proper form and reduce strain on your lower back when performing the barbell bench press with a wide grip.

More barbell exercises More chest exercises