Barbell Wide Bench Press
Widen your grip, widen your chest! The Barbell Wide Bench Press targets your pecs for maximum growth. Get ready to build a bigger, stronger chest.
The Barbell Wide Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or barbell.
Required Equipment
Barbell Wide Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Barbell Wide Bench Press Variations and Alternatives
How to do the Barbell Wide Bench Press
Setup: Lie on a flat bench positioned underneath a barbell rack. Position yourself so that when you grasp the bar, your eyes are directly under the barbell. Grip the barbell with a wider than shoulder-width grip to emphasize the chest muscles.
Unrack: With the help of a spotter or on your own, unrack the bar by straightening your arms and moving the barbell above your chest.
Lowering the Bar: Inhale as you slowly lower the barbell to your mid-chest. Keep your wrists straight and elbows flared slightly during the descent. Lower the bar in a controlled manner until it lightly touches your chest.
Pressing Up: Exhale as you push the barbell back to the starting position by extending your arms. Focus on squeezing your chest muscles as you press the bar upwards. Keep your feet planted on the ground and use your legs to stabilize your body.
Finishing the Set: Repeat the movement for the desired number of repetitions. Once completed, carefully return the bar to the rack. If you're using heavyweights, always have a spotter present to assist you for safety.
Remember: to start with a manageable weight to perfect your form before progressing to heavier loads. It's crucial to avoid bouncing the bar off the chest and to maintain a controlled tempo throughout the exercise to maximize muscle engagement and reduce the risk of injury.
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Barbell Wide Bench Press FAQs
What muscles does the Barbell Wide Bench Press work?
The Barbell Wide Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Barbell Wide Bench Press?
Exercise bench or barbell.
Is the Barbell Wide Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Wide Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Wide Bench Press variations and alternatives?
Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Band Bench Press.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.