How To Do a Wide-Grip Barbell Bench Press

Step-by-step Instructions

Here is what you need to do...
Step 1

Lie onto a bench completely flat with you feet directly under you, making a ninety degree angle.

Step 2

Reach up and grab the bar at shoulder width, then slide each hand about four to six inches outward, creating a wide grip.

Step 3

Lift the bar off the rack, this is your starting position, with your arms completely straight and elbows locked

Step 4

Slowly lower the bar while inhaling, until the bar touches the middle of your chest. When the bar touches your chest begin pushing up and exhaling.

Step 5

As you are pushing the bar up, keep your butt down on the bench, and press your back into the bench. This will help you focus on pushing the bar using your chest muscles.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Mentally focus on contracting your pecs when pushing the bar up. Perform each rep with good form and control.

Stuff You'll Need

Brand Product Price
EAS 100 percent Whey Protein $44.67

Suggested Further Reading

Author Title Price
New Rules of Lifting $12.82

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

When did you first do this & how did you get started?

I've been doing wide chest bench press at least twice a month for a few years and it helps widen your chest as well as build up your bench press.

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