Zirv Fitness
Strength exercise

Wide Grip Bench Press

How to do it

  1. Lie on a flat bench and grip the bar significantly wider than shoulder width, near the outer knurl rings.
  2. Unrack the bar to arms extended and set the shoulder blades back and down.
  3. Lower the bar with control to the chest, letting the elbows flare out further than a standard grip width.
  4. Press the bar back up, emphasizing the chest through the shorter range of motion created by the wide grip.
  5. Exhale on the press and inhale on the descent, keeping the wrists stacked over the bar.
  6. Keep the shoulders pulled back throughout the wide grip rep; a common fault is letting them roll forward off the bench pad.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Barbell, Flat Bench, Weight Plates
Primary muscles
Chest, Triceps
Measured in
Reps and weight