Wide-Grip Bench Press

Free Weights / Intermediate

1 ratings

Equipment Needed

  • Barbell
  • Flat Bench

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Average Sitewide Wide-Grip Bench Press Weight

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Average Male Wide-Grip Bench Press Weight

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    average weight
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Average Female Wide-Grip Bench Press Weight

How to do the Wide-Grip Bench Press:

Muscles Worked

Details

The wide-grip bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps ...more

The wide-grip bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

The only wide-grip bench press equipment that you really need is the following: barbell and flat bench. There are however many different wide-grip bench press variations that you can try out that may require different types of wide-grip bench press equipment or may even require no equipment at all.

Learning proper wide-grip bench press form is easy with the step by step wide-grip bench press instructions, wide-grip bench press tips, and the instructional wide-grip bench press technique video on this page. The wide-grip bench press is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the wide-grip bench press video, learn how to do the wide-grip bench press, and then be sure and browse through the wide-grip bench press workouts on our workout plans page!

Tips

  1. Each hand should be approximately 3-4 inches wider than your shoulder.
  2. Be sure to lower the barbell twice as slowly as your raise it to concentrate on the chest muscle.
  3. Use a spotter for safety purposes.
  4. Be sure the barbell moves from overhead to chest and does not sway forward or backward to reduce risk of injury.

Variations

  1. Use dumbbells instead or a barbell.
  2. Use resistance bands instead of a barbell.

Types

  • Force Type: Push
  • Mechanics Type: Compound

1 Review

  • Lordoftheroute
    almost 5 years ago
    #

    Not my favorite of bench exercises, but it certainly increases bench press capability overall.

Equipment Needed

  • Barbell
  • Flat Bench

Tips

  1. Each hand should be approximately 3-4 inches wider than your shoulder.
  2. Be sure to lower the barbell twice as slowly as your raise it to concentrate on the chest muscle.
  3. Use a spotter for safety purposes.
  4. Be sure the barbell moves from overhead to chest and does not sway forward or backward to reduce risk of injury.

Variations

  1. Use dumbbells instead or a barbell.
  2. Use resistance bands instead of a barbell.

Types

  • Force Type: Push
  • Mechanics Type: Compound