Wide-Grip Barbell Bench Press
A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
What it trains
- Chest Upper, Primary, 85%
- Chest Middle, Primary, 85%
- Front Deltoid, Secondary, 50%
- Triceps Lateral Head, Secondary, 50%
- Upper Abs, Stabilizer, 25%
- Serratus Anterior, Stabilizer, 25%
How to perform
Lie on a flat bench with the feet planted and place the hands wider than a medium grip.
Unrack the bar and lower it under control toward the chest.
Press the bar back to the start while keeping the shoulder blades set.
Tips
Choose a width that permits a pain-free shoulder position.
Use safety arms or a spotter for challenging loads.
Common mistakes
Taking an excessively wide grip that causes shoulder discomfort.
Allowing the bar path to drift toward the face or abdomen.
Related exercises
Variations · 1
Medium-Grip Barbell Bench Press
Different barbell hand spacing and pressing mechanics: wide versus medium grip.
Ratings & reviews
Questions & answers
Loading…