Barbell Bench Press (Wide Grip)
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Barbell, bench.
- Difficulty:
- Intermediate.
General Information
Barbell Bench Press (Wide Grip) is a compound exercise that primarily targets the chest and also engages the triceps and front shoulders. It is an intermediate-level movement that shifts emphasis toward the outer pec fibers and shortens the range of motion slightly due to the wider hand placement.
The wider grip increases horizontal shoulder abduction, creating a stronger stretch across the chest and a distinct pressing path. It is commonly used to bias pec hypertrophy while still building pressing strength. Expect a slightly reduced load tolerance compared to a standard grip for many lifters.
This variation works well in gym settings with a rack and bench, and it benefits lifters who feel their pecs more with a shorter range near the bottom. Those with limited shoulder mobility should progress gradually and consider a moderate wide grip rather than an extreme span.
Use it as a main press on hypertrophy days or as an accessory to standard benching. Focus on a steady bar path to the lower chest and a consistent pause to build control and tension through the pecs.
Instructions
- Set the rack so you can unrack with straight wrists and minimal shoulder protraction.
- Lie on the bench with eyes under the bar, feet planted, and upper back set on the pad.
- Grip the bar wider than shoulder width, maintaining straight wrists and even hand spacing on the knurl marks if available.
- Pull the shoulder blades down and back, create light arch, and unrack by extending the elbows without losing back tension.
- Set the bar over the shoulders, then lower under control to the lower chest with elbows slightly flared but not at 90 degrees to the torso.
- Lightly touch the chest or pause briefly while keeping forearms vertical and lats engaged for stability.
- Press up by driving through the feet and extending the elbows, keeping the bar path slightly back toward the rack over the shoulders.
- Lock out softly, keep shoulders packed, and repeat for the target reps with consistent tempo and control.
Common Mistakes
Injuries
Barbell Bench Press (Wide Grip) is a medium risk exercise when performed with proper technique.
Most issues arise from excessive elbow flare, unstable shoulder blades, or lowering too fast. Keep a firm scapular set, control the descent, and select loads that allow clean bar paths without shoulder irritation.
If discomfort persists, narrow the grip slightly or use a moderate incline or dumbbell pressing to reduce stress. Stop the set if sharp pain, radiating discomfort, or loss of control occurs.
Frequently Asked Questions
- Q: How wide should the grip be?
Start slightly wider than shoulder width and adjust until the forearms are vertical at the bottom. Hands near the outer knurl marks are common but not mandatory.
- Q: Is the wide grip stronger than standard bench?
Many lifters press less with a wide grip due to the altered leverage. Use it to bias pecs rather than to maximize one rep max strength.
- Q: Should I pause on the chest?
A brief pause improves control and consistency. Lightly touch without sinking to maintain tension and shoulder position.
- Q: Can I use a slight arch?
A moderate arch that keeps the glutes and shoulders on the bench is acceptable. Maintain stable contact and do not compromise control for range.
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Barbell, bench.
- Difficulty:
- Intermediate.