Wide-Grip Barbell Bench Press

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



Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and 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). Lift the bar from the rack and hold it above the chest. This will be your starting wide grip bench press position.


As you breathe in start lower the bar in controlled motion until you reach the lower chest. Keep the elbows pointed outward in order to fully involve the chest. When you touch the chest 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.