Wide-Grip Barbell Bench Press
Wide-Grip Barbell Bench Press is a strength - wide-grip horizontal press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Strength - wide-grip horizontal press
Exercise technique
- Rack
Set safeties or use a competent spotter.
- Lie down
Lie on a flat bench with feet grounded and shoulder blades stable on the pad.
- Grip
Place hands wider than the shoulders within a comfortable range.
- Unrack
Balance the bar above your chest.
- Lower
Follow a comfortable diagonal elbow path to the middle chest.
- Press
Press upward without bouncing off the chest.
- Finish
Establish control with long arms and rack the bar.
Key technique points
- Choose width without forcing a fixed measurement.
- Keep forearms balanced at the bottom.
- Align wrists beneath the bar.
- Keep hips on the pad.
- Lower more slowly than you press.
- Do not lower onto the neck.
Common mistakes
Excessive grip width
Do not sacrifice shoulder control simply to shorten the movement.
Fully flared elbows
Do not create a strained shoulder angle below chest level.
Bouncing the bar
Do not use impact against the ribs as pressing assistance.
Wrists bent backward
Do not carry the load outside forearm alignment.
Lifting the hips
Do not finish a hard repetition with a lower-back bridge.
One-sided racking
Do not release the bar before checking both hooks are engaged.
Frequently asked questions
Wide-Grip Barbell Bench Press: why is “Excessive grip width” a mistake?
Do not sacrifice shoulder control simply to shorten the movement.
Wide-Grip Barbell Bench Press: why is “Fully flared elbows” a mistake?
Do not create a strained shoulder angle below chest level.
Wide-Grip Barbell Bench Press: why is “Bouncing the bar” a mistake?
Do not use impact against the ribs as pressing assistance.
Wide-Grip Barbell Bench Press: why is “Wrists bent backward” a mistake?
Do not carry the load outside forearm alignment.
Wide-Grip Barbell Bench Press: why is “Lifting the hips” a mistake?
Do not finish a hard repetition with a lower-back bridge.
Wide-Grip Barbell Bench Press: why is “One-sided racking” a mistake?
Do not release the bar before checking both hooks are engaged.
What should I focus on when doing Wide-Grip Barbell Bench Press?
Choose width without forcing a fixed measurement. Keep forearms balanced at the bottom. Align wrists beneath the bar. Keep hips on the pad. Lower more slowly than you press. Do not lower onto the neck.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.