Wide Grip Bench Press
Overview
Bodybuilders and powerlifters commonly use this variation to build the chest and raise overall bench press performance.
How to do it
- 1
Setup: Lie flat on a bench press station and place your feet firmly on the floor. Set your eyes directly under the barbell before you unrack it.
- 2
Grip and Positioning: Take the barbell with your hands wider than shoulder-width apart, about 1.5 to 2 times shoulder width. Keep your wrists straight and make sure the bar rests comfortably in your palms.
- 3
Unrack the Barbell: Tighten your upper back and core, then press the bar out of the rack. Hold it with your arms fully extended over your chest.
- 4
Lowering Phase: Lower the bar under control toward your mid-to-lower chest, keeping your elbows at about a 75-degree angle. Do not bounce the bar off your chest.
- 5
Pressing Phase: Drive the barbell back to the starting position and fully straighten your arms. Squeeze your chest at the top of the movement.
- 6
Repeat: Complete 3 to 5 sets of 6 to 12 reps, based on your training goals.
Form tips & common mistakes
Keep your elbows slightly tucked to reduce shoulder strain.
Engage your core and upper back to maintain stability throughout the movement.
Use a spotter when lifting heavy weights to ensure safety.
Control the tempo of the lift to maximize muscle activation.
Avoid overextending the wrists, which can lead to discomfort and potential injury.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Pectoralis Minor، Triceps
Biceps Brachii
