Wide-Grip Barbell Bench Press

A horizontal pressing movement using a wide grip on the barbell to emphasize chest development and reduce tricep involvement.

Instructions

1. Lie back on a flat bench with feet firmly planted on the floor.
2. Using a wide pronated grip (palms forward), grasp the barbell approximately 3 inches wider than shoulder-width on each side.
3. Lift the bar from the rack and hold it directly above your chest with arms locked, bar perpendicular to your torso.
4. Inhale as you slowly lower the bar to your mid-chest over 2-3 seconds, keeping elbows at approximately 45-60 degrees from your body.
5. Pause briefly when the bar touches your chest.
6. Exhale and press the bar back to the starting position using your chest muscles.
7. Lock your arms and squeeze your chest in the contracted position.
8. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight arch in your back and keep your shoulder blades retracted throughout.
• Keep your feet firmly planted on the floor for a stable base.
• Lower the weight in a controlled manner—the descent should take twice as long as the ascent.
• Avoid bouncing the bar off your chest or using momentum.
• Keep your wrists neutral and elbows from flaring excessively outward.
• Ensure proper spotting assistance when using heavy weights.