Barbell Wide Bench Press
Perform the Barbell Wide Bench Press to build a powerful chest. This compound exercise targets your pectoralis major with a wider grip for increased chest
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Wide Bench Press
Barbell Wide Reverse Grip Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Weighted Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Description
A strength training exercise where the person lies on a bench, lowers a weight to chest level, and then pushes it back up until the arms are straight.
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How to do Barbell Wide Bench Press
- 01Setup
Lie on a flat bench with your eyes directly under the barbell. Position your feet flat on the floor, directly under your knees, ensuring a stable base.
- 02Setup
Grip the barbell with an overhand, wide grip, noticeably wider than shoulder-width, so your forearms are perpendicular to the floor at the bottom of the movement. Unrack the barbell, extending your arms fully, and hold it steady above your chest.
- 03
Inhale deeply and slowly lower the barbell towards your lower chest, maintaining control. Allow your elbows to flare out slightly, consistent with the wide grip.
- 04
Once the barbell lightly touches your chest or reaches a comfortable stretch, powerfully push the barbell back up to the starting position. Exhale as you press, focusing on contracting your chest muscles.
- 05
Fully extend your arms at the top without locking your elbows, maintaining tension in your chest. Repeat for the desired number of repetitions.
Tips
- Maintain a slight arch in your lower back to keep your chest elevated and shoulders retracted, which helps protect your shoulders and enhances chest activation.
- Control the eccentric (lowering) phase, taking 1-2 seconds to lower the weight, as this maximizes muscle tension and growth stimulus.
- Drive your feet into the floor throughout the movement to generate leg drive, providing additional stability and power during the press.
- Keep your wrists straight and stacked directly over your forearms to prevent wrist strain and ensure efficient force transfer to the barbell.
Common mistakes
- Flaring elbows excessively too early in the descent can put undue stress on the shoulder joints; keep elbows slightly tucked until the bottom, then allow natural flare.
- Bouncing the bar off your chest uses momentum instead of muscle, so ensure a controlled descent and a brief pause or light touch before pressing back up.
- Not fully extending the arms at the top reduces the range of motion and overall chest activation; fully extend without locking elbows to achieve complete muscle contraction.
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Get Ellim — FreeQuestions
What muscles does Barbell Wide Bench Press work?
Barbell Wide Bench Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Barbell Wide Bench Press good for beginners?
Barbell Wide Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Wide Bench Press?
You need Barbell to perform Barbell Wide Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Wide Bench Press?
Maintain a slight arch in your lower back to keep your chest elevated and shoulders retracted, which helps protect your shoulders and enhances chest activation. Control the eccentric (lowering) phase, taking 1-2 seconds to lower the weight, as this maximizes muscle tension and growth stimulus. Drive your feet into the floor throughout the movement to generate leg drive, providing additional stability and power during the press. Keep your wrists straight and stacked directly over your forearms to prevent wrist strain and ensure efficient force transfer to the barbell.
What are common mistakes when doing Barbell Wide Bench Press?
Flaring elbows excessively too early in the descent can put undue stress on the shoulder joints; keep elbows slightly tucked until the bottom, then allow natural flare. Bouncing the bar off your chest uses momentum instead of muscle, so ensure a controlled descent and a brief pause or light touch before pressing back up. Not fully extending the arms at the top reduces the range of motion and overall chest activation; fully extend without locking elbows to achieve complete muscle contraction.
Related exercises
Barbell Front Raise and Pullover
Chest · Pectoralis Major Clavicular Head · Barbell
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Single Arm Floor Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Lying Hammer Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store