Exercise description of the wide grip barbell bench press.  Learn about the wide grip barbell bench press with video and pictures.  Also learn how the wide grip barbell bench press can improve your sports performance.

Primary muscles worked:  Pecs

Synergist Muscles:  Deltoids, Triceps

Mechanics:  Compound

Equipment:  Barbell and Bench

How to perform the exercise:  The wide grip barbell bench press is very similar to the barbell bench press in how the exercise is performed. The athlete should lay with their back flat on a bench making sure the heels are flat on the floor, head, back, and butt all flat on the bench. The athlete should grip the barbell with an overhand grip. The key for the wide grip barbell bench press comes in the actual position of the hands on the barbell. The athlete should take their regular barbell bench press hand placement and move their hands two hand spacings to the towards the end of the bar on each side. The standard grip is found by making a 90 degree angle at the elbows with the hands facing the barbell and then reaching up naturally towards the bar. So by taking the standard grip, and moving further out, the wide grip barbell bench press hand placement will be correct. Now the athlete will lower the bar towards the chest until the elbows reach a 90 degree angle. For this lift, the barbell does not actually have to touch the chest. This is due to the increased strain on the shoulder joint this exercise creates when trying to bring the bar all the way to the chest. Once this position is reached, the athlete should press the weight up so that the arms are back to full extension. This exercise may not be suitable for individuals with shoulder issues.

Spotting the exercise:  The spotter should be standing on the side of the bench where the athlete's head is positioned. The spotter should follow the bar with their hands; however, the spotter should not touch the bar until the athlete begins to struggle with the lift. If the athlete needs assistance during th exercise, the spotter should utilize a mixed hand grip and apply upward force on the bar to help the athlete complete the desired number of repetitions.

Sport specific application:  The wide grip barbell bench press allows athletes to garner power in motions that require the athlete to fully extend the arms at a wide base. That being said the wide grip barbell bench press places a lot of stress on the shoulder joint and some individuals with shoulder conditions should avoid this exercise. Pass protection in football, punching in boxing, and jamming in football are all variations of this exercise.