Floor Bench Press Wide Grip

March 20, 2015 - Barbell Chest Exercises, Barbell Exercises, Chest Exercises
Floor Bench Press Wide Grip



For best performance and safety purposes use a power rack to execute the exercise. Set the hooks or supports up in a power rack at a height that you can reach with almost fully extended hands while you lying on the floor. Lie back on the floor so that your lower chest to be on one level with the bar, bend your knees and position your feet firmly on the floor. Grasp the bar with overhand grip (palms facing forward) with your hands at the widest grip you can safely manage (the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Dismount the barbell from the rack and hold it above your chest.


As you breathe in start lower the bar in controlled motion until your triceps touch the floor. When your triceps touch the floor carefully change the direction of the movement and bring the bar back to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.