About this exercise
The barbell wide grip bench press emphasizes the outer portion of the chest by using a grip wider than shoulder-width on a flat bench, reducing triceps involvement and increasing the range of motion across the pecs.
Barbell Wide Grip Bench Press
Step by step instructions, muscle activation and variants for the Barbell Wide Grip Bench Press.
MediumMiddle chest
How to Perform
- Lie flat on a bench and grip the barbell with hands wider than shoulder-width apart, using an overhand grip
- Unrack the bar and hold it directly above your chest with arms extended
- Lower the bar in a controlled arc toward the middle of your chest, keeping elbows slightly angled outward
- Touch or nearly touch your chest with the bar
- Press the bar back up explosively to the starting position
- Repeat for the desired number of reps, then rerack the bar
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Wide Grip Bench Press
The Barbell Wide Grip Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.