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Barbell Bench Press-Wide Grip

in Chest Exercise


Main Muscle Worked: Chest

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Barbell Bench Press-Wide Grip - Exercise Guide

Step 1

Position a flat bench in a barbell rack. Place the barbell handle on the rack and load it with weights according to your preference.

Step 2

Lie down on the bench with your feet flat on the ground, arch your back, and retract your shoulder blades.

Step 3

Hold the barbell with a wide, pronated grip (palms facing up). Your hands should be holding outside the rings of the handle.

Step 4

Lift the barbell off the rack and hold it above your chest. Make sure that the barbell is parallel with your chest while your arms are fully extended. Lock your arms. This is your starting position.

Step 5

Lower the barbell until it almost touches your middle chest. Don’t let the handle bounce off your chest and keep your lateral muscles tight.

Step 6

Pause for a moment then slowly lift the barbell up until you’re back to your starting position.

Step 7

Repeat until the recommended amount of repetitions is achieved.


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