Chest
The main muscle group listed for this exercise.
Exercise guide
Wide-Grip Barbell Bench Press
Wide-Grip Barbell Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Wide-Grip Barbell Bench Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Wide-Grip Barbell Bench Press
- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseReverse Band Bench Press
Reverse Band Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseWide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Wide-Grip Barbell Bench Press.
What muscles does Wide-Grip Barbell Bench Press work?
Wide-Grip Barbell Bench Press primarily trains the chest and also involves the shoulders and arms.
Is Wide-Grip Barbell Bench Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Wide-Grip Barbell Bench Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
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