Chest
Barbell Wide Grip Bench Press
Lie on bench with feet firmly planted. Grip the bar wider than shoulder-width.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
Secondary muscles
- Anterior Deltoids
- Triceps Brachii
- Serratus Anterior
Target muscles
- chest
How to perform
- 1
Lie on bench with feet firmly planted.
- 2
Grip the bar wider than shoulder-width.
- 3
Unrack and position bar over mid-chest.
- 4
Lower bar slowly to chest with elbows flared moderately.
- 5
Press bar upward until arms are extended.
- 6
Re-rack safely after completing reps.
Safety & form
Train smart. Read these notes before adding heavy load.
