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Wide-Grip Barbell Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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Wide-Grip Barbell Bench Press - Exercise Guide

Step 1

Lie on your back on a flat bench with your feet flat on the floor.

Step 2

Hold the handle of a barbell with both hands using a pronated grip (palms facing forward). Your hands should be wider than shoulder width away from each other.

Step 3

Lift the barbell off the rack and hold it straight on your chest. Lock your arms. This is your starting position.

Step 4

Slowly lower the barbell until it almost touches your middle chest. Inhale as you do this.

Step 5

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

Step 6

After that, lock your arms and squeeze your chest. Hold the contraction for a second then release before proceeding with your next repetition.


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