Wide-Grip Barbell Bench Press
The Wide-Grip Barbell Bench Press is a intermediate barbell exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentBarbell
LevelIntermediate
How to do the Wide-Grip Barbell Bench Press
- Lie back on a flat bench with feet firm on the floor.
- Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked.
- The bar will be perpendicular to the torso and the floor.
- This will be your starting position.As you breathe in, come down slowly until you feel the bar on your middle chest.After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
- Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.
- Tip: It should take at least twice as long to go down than to come up.Repeat the movement for the prescribed amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.