PlanWorkouts

Exercise 0122 · REF JsKq9so

Barbell Wide Bench Press exercise animation

Barbell Wide Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

Widening the grip on a bench press shortens the range of motion and shifts more of the load onto the chest, at the cost of pushing the shoulders into a riskier position at the bottom. It's a lift bodybuilders use to bias pec width over tricep involvement, not one most powerlifters touch given the joint stress. Keep the descent controlled — the wider the grip, the less room there is for a sloppy bar path to go unnoticed.

How to Do the Barbell Wide Bench Press

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Wide Bench Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Wide Bench Press work?
The Barbell Wide Bench Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Barbell Wide Bench Press?
The Barbell Wide Bench Press is done with a barbell.
What's a good alternative to the Barbell Wide Bench Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.