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Barbell Wide-Grip Bench Press
Barbell wide-grip bench press is a horizontal push that emphasizes the outer and mid-chest with anterior delts and triceps support to build upper body strength and mass; commonly used in bodybuilding for chest development.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
5/10Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Lie flat on a bench with eyes under the racked barbell. Plant feet flat on the floor and retract shoulder blades to create a slight lower back arch while keeping glutes and upper back on the bench.
- Grip bar wider than shoulders with overhand grip and straight wrists.
- Unrack bar with spotter help and position over mid-chest with arms extended.
- Inhale and lower bar controlled to mid-chest, flaring elbows slightly at 75-80 degrees.
- Exhale and press bar straight up to start position, driving feet into floor.
- Repeat for reps without locking elbows at top.
- Rerack bar securely.
Coaching Tips
Form Cues
- Pinch shoulder blades
- Keep wrists straight
- Flare elbows moderately
- Drive through heels
- Touch bar to chest lightly
Breathing
Inhale during lowering phase and exhale forcefully during the press while bracing core.
Tempo
3-1-1
Range of Motion
Lower bar until it touches mid-chest with elbows at 90 degrees; press to full arm extension without hyperextending elbows.
Safety
Safety Notes
- Use spotter for heavy sets
- Set safety pins at chest level
- Avoid grip wider than comfortable for shoulders
- Warm up shoulders thoroughly
- Stop if shoulder pain occurs
Spotting
Spotter positions hands under bar at chest level to assist unracking and catch if failure occurs; focus on mid-rep sticking point.
Common Mistakes
- Bouncing bar off chest
- Excessive elbow flare
- Losing upper back tightness
- Rolling wrists back
- Hyperextending neck
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Master standard bench press form
- Stable core bracing
- Proper scapular retraction
Also known as
Wide Grip Bench Press, Wide-Grip Barbell Press
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