Wide-Grip Barbell Bench Press

Technique

How to perform Wide-Grip Barbell Bench Press

1. Lie on the flat bench with your feet firmly on the floor and your upper back supported.
2. Take a wide overhand grip that lets your wrists sit above your elbows near the bottom of the press.
3. Unrack the bar and steady it above your chest with your elbows extended; the bar itself stays parallel to the floor.
4. Bend your elbows and lower the bar under control to your middle chest without bouncing.
5. Press the bar back above your chest by extending your elbows and bringing your upper arms inward.
6. After the last repetition, guide the bar back onto both rack hooks.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.