Smart Workout Diary

Barbell Bench Press Wide Grip

The wide-grip barbell bench press is a horizontal pressing exercise performed lying on a flat bench with the hands set wider than shoulder width. It primarily trains the chest, with the triceps and front shoulders assisting. It supports upper-body pressing strength and chest muscle development when performed with controlled technique.

Demonstration

Barbell Bench Press Wide Grip — demonstration 1
Barbell Bench Press Wide Grip — demonstration 2

Instructions

  1. Set up a flat bench in a rack and position the bar so it can be unracked with nearly straight arms. Choose a load you can control, and use a spotter or safety arms when available.
  2. Lie with your eyes under the bar, feet firmly on the floor, and a small natural arch in the lower back. Pull the shoulder blades back and down against the bench.
  3. Grip the bar evenly wider than shoulder width, with wrists stacked over the forearms. Unrack the bar and hold it above the mid-chest with the elbows not fully locked aggressively.
  4. Inhale and lower the bar slowly toward the lower-to-mid chest. Keep the wrists straight, the forearms close to vertical, and the elbows controlled rather than flared to an extreme angle.
  5. Briefly touch the chest without bouncing, then press the bar upward and slightly back toward the starting position while exhaling. Keep the upper back tight and feet planted.
  6. Finish with the bar balanced above the mid-chest, then guide it securely into the rack. Do not rack it until both hooks have the bar.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a moderate wide grip: excessively wide hand placement can make the shoulders less comfortable and reduce control.
  2. Keep the bar path controlled; do not bounce it from the chest or let the wrists bend backward.
  3. Progress gradually and use a spotter or correctly set safety arms for challenging sets.
  4. Stop the set if shoulder, wrist, or chest pain is sharp or worsening.
Exercise library