Wide Grip Barbell Bench Press

Wide Grip Barbell Bench Press Basics

Primary muscles worked: Pecs

Synergist Muscles: Deltoids, Triceps

Mechanics: Compound

Equipment: Barbell and Bench

How To Perform The Wide Grip Barbell Bench Press

• Lay with your back flat on a bench making sure the heels are flat on the floor, head, back, and butt all flat on the bench.
• Grip the barbell with an overhand grip with your hands spaced two hand widths past your natural width on each side.
• You can find this standard grip by making a 90 degree angle at the elbows with your hands facing the barbell and then reaching up naturally towards the bar. By taking the standard grip, and moving further out, the wide grip barbell bench press hand placement will be correct.
• Now, lower the bar towards your chest until your elbows reach a 90 degree angle.
• Once this position is reached, you should press the weight up so that your arms are back to full extension.

Wide Grip Barbell Bench Press Tips

• 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.
• For that reason, this exercise may not be suitable for individuals with shoulder issues.
• The key for the wide grip barbell bench press comes in the actual position of the hands on the barbell; therefore, ensure that your hands are spaced wider than your natural grip.

Wide Grip Barbell Bench Press and Sports 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.