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Wide-Grip Barbell Bench Press

Learn how to properly perform the Wide-Grip Barbell Bench Press with this complete demonstration video.

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What is the Wide-Grip Barbell Bench Press?

The wide-grip barbell bench press is a popular compound exercise primarily targeting the chest muscles, but also engages the triceps and anterior deltoids. This exercise is essential for building upper body strength, especially for athletes and bodybuilding enthusiasts.

How to properly perform the Wide-Grip Barbell Bench Press

  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Grip the barbell with a wider-than-shoulder-width grip, palms facing away from you.
  3. Unrack the barbell and lower it to your chest while keeping your elbows out to the sides.
  4. Press the barbell back up to the starting position, extending your arms fully.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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