Wide Grip Bench Press

Exercise / Chest

Wide Grip Bench Press

The wide grip bench press is a variation of the standard bench press exercise where the hands are placed wider than shoulder-width apart on the barbell. This exercise primarily targets the chest muscles, with secondary engagement of the shoulders and triceps.

How to do: 


Wide Grip Barbell Bench Press

To perform a wide grip bench press:

  1. Lie down on a flat bench with your feet flat on the ground and your back in a neutral position.
  2. Grab the bar with a wide grip, with your hands placed slightly wider than shoulder-width apart.
  3. Unrack the bar and lower it slowly towards your chest while keeping your elbows flared out.
  4. Pause briefly at the bottom of the movement, then press the bar back up to the starting position, squeezing your chest at the top.
  5. Repeat for your desired number of repetitions.

It’s important to maintain proper form throughout the exercise, especially avoiding excessive elbow flaring which can put unnecessary stress on the shoulders. Additionally, be sure to use an appropriate weight for your fitness level, and always warm up before beginning any weightlifting exercise.

Wide Grip Bench Press – Benefits

Some benefits of the wide grip bench press include:

  • Increased chest activation: The wider grip used in the exercise places more emphasis on the outer portion of the chest muscles, helping to develop a broader chest.
  • Improved upper body strength: The wide grip bench press engages the chest, shoulders, and triceps, making it an effective exercise for building upper body strength and power.
  • Greater range of motion: The wider grip used in the exercise can allow for a greater range of motion than the traditional bench press, allowing for greater muscle activation and development.
  • Increased functional strength: The wide grip bench press can improve functional strength, which is the strength necessary for performing everyday activities and movements, such as pushing and pulling.

It’s important to note that while the wide grip bench press has many benefits, it may not be suitable for everyone, especially those with shoulder issues. It’s always a good idea to consult with a fitness professional to determine the best exercises for your individual fitness level and goals.

Wide Grip Bench Press – Muscles Worked

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Anterior Deltoid
Synergists - Pectoralis Minor
Synergists - Triceps
Dynamic Stabilizers - Biceps Brachii
Bench Press Muscle work