Bench press (wide grip) with barbell
The wide grip bench press is a strength-training exercise targeting the chest muscles, particularly the pectoralis major. This exercise also activates the deltoids, triceps, and forearms, providing a comprehensive upper body workout. Benefits include increased chest width and strength, improved upper body muscle definition, and enhanced overall pushing power. Athletes may profit from this exercise due to its emphasis on chest development and the ability to lift heavier weights compared to a standard grip, thus promoting greater muscle growth and endurance.
| Primary muscle group: | Chest |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
56kg
Avg. weight
124lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie with your back on a flat bench. The bar should be on the level of your eyes.
- 2Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be more than shoulder-width apart.
- 3Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended.
- 4Inhale as you lower the barbell to your chest.
- 5Exhale as you press the barbell back up to the starting position.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Optimal Grip Width: Ensure your grip is wider than shoulder-width but not too wide to cause discomfort. This helps target the pecs effectively.
Controlled Movement: Control the barbell both when lifting and lowering it. Avoid bouncing the bar off your chest to prevent injury and ensure muscle engagement.
Proper Breathing: Inhale as you lower the bar to your chest and exhale when you push it back up. Proper breathing supports better performance and core stability.
Focus on Form: Keep your back flat against the bench and your feet firmly on the ground. This will provide a solid foundation and prevent unnecessary strain on your back.
Mind-Muscle Connection: Focus on feeling the stretch and contraction in your chest muscles rather than just moving the weight. This enhances muscle activation and growth.
Warm-Up: Always start with a proper warm-up. Perform lighter sets to prepare your muscles and joints for heavier loads.
Spotter Safety: If lifting heavy, use a spotter for safety. This ensures assistance if you hit failure and protects against potential injuries.
Progressive Overload: Gradually increase the weight or the number of reps to continually challenge your muscles and avoid plateaus.
Hand Positioning: Make sure your wrists are in line with your elbows at the bottom of the movement. This alignment helps in reducing undue strain on your wrists and ensures efficient force transfer.
Elbow Angle: Maintain a slight bend in your elbows throughout the lift. Locking your elbows out completely at the top can cause joint stress.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
