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FitCi › Exercise Guide › Wide-Grip Barbell Bench Press

How to do Wide-Grip Barbell Bench Press

Primary muscle: Chest · Secondary: Shoulders, Triceps

ChestIntermediateBarbellCompound
Wide-Grip Barbell Bench Press start and end positionWide-Grip Barbell Bench Press start and end position

Step-by-step

  1. Lie on your back and grip the bar about one and a half times shoulder width
  2. Pinch your shoulder blades, lift your chest, and unrack the bar
  3. Lower the bar to mid-chest with your elbows at roughly 60 degrees from your torso
  4. As the bar lightly touches your chest, press it back up powerfully
  5. Keep your wrists straight and forearms vertical throughout the set

Coaching tip

Set your grip about one and a half times shoulder width; going wider puts the shoulders at unnecessary risk.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

More chest exercises

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