Chest
Wide Grip Bench Press
Broaden your chest development and decrease triceps involvement by widening your hand position on the barbell.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on the bench and grasp the barbell with a grip significantly wider than shoulder-width, typically placing your pinky fingers on the outer knurling rings.
Retract your shoulder blades and plant your feet firmly on the floor to create a stable base of support.
Unrack the bar and hold it directly over your mid-chest with your elbows fully locked.
Lower the barbell slowly toward the center of your chest while keeping your elbows flared out to emphasize the stretch in the outer pectorals.
Touch the bar lightly to your chest without bouncing it to maintain constant muscle tension.
Press the bar back to the starting position by driving through your palms and extending your arms.
Exhale at the top of the movement and reset your breath for the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the bar off the ribcage to gain momentum.
- Allowing the lower back to arch excessively off the bench.
- Tucking the elbows too close to the torso which shifts tension to the triceps.
- Failing to maintain a consistent bar path during the ascent.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.