Wide-Grip Barbell Bench Press
The Wide-Grip Barbell Bench Press is a compound strength exercise performed with a barbell. It primarily targets the chest, with the shoulders and triceps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
strength
Instructions
- Lie on a flat bench and grip the barbell with a grip wider than shoulder-width.
- Unrack the bar and hold it above your chest with arms extended.
- Lower the bar to your mid-chest with elbows flared out.
- Press the bar back up to the starting position.
- The wide grip emphasizes the outer chest.