Wide-grip Barbell Bench Press
Muscle Groups: Chest
Wide-grip Barbell Bench Press focuses on Chest, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Wide-grip Barbell Bench Press with proper form and technique.
- 1
Lie on a bench with your feet flat on the floor, gripping a barbell with hands wider than shoulder-width apart.
- 2
Lower the barbell to your chest while keeping your elbows at about a 45-degree angle from your body.
- 3
Press the barbell back up until your arms are fully extended, locking out your elbows at the top.
Tips for Success
These tips will help you perform Wide-grip Barbell Bench Press safely and effectively while maintaining proper form.
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Keep your feet flat on the ground to maintain stability during the lift.
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Avoid lifting your back off the bench; keep it pressed against the bench throughout the movement.
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Ensure your wrists are straight and aligned with your forearms to prevent strain.
Secondary Muscles
While Wide-grip Barbell Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Wide-grip Barbell Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Wide-grip Barbell Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
