Barbell Wide Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Wide Grip Bench Press
How to: Barbell Wide Bench Press
- Lie back on a flat bench with a barbell rack above.
- Grip the barbell with both hands slightly wider than shoulder-width.
- Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back up to the starting position, locking your arms at the top.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the hips off the bench while pressing.
- Not controlling the bar during the lowering phase.
- Allowing elbows to flare out excessively.
Modifications
- Use a lighter weight or perform the exercise with dumbbells.
- Use a bench with less incline to reduce strain on shoulders.
Tips
- Keep your feet flat on the ground to stabilize your body.
- Grip the barbell wider than shoulder-width to effectively target the chest.
- Always use a spotter or safety bars when lifting heavy weights.
Barbell Wide Bench Press Alternatives
Tags
chest
strength
bench press
pectorals
upper body
weightlifting