Exercise

Wide-Grip Barbell Bench Press

Also known as: wide grip bench press, wide grip barbell bench press, wide hands bench press, wide grip flat bench press, barbell wide bench press

Wide-Grip Barbell Bench Press — position 2

Wide-Grip Barbell Bench Press is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

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.