Wide Grip Barbell Bench Press
Also known as: wide grip bench press
In SetGrip: Barbell Bench Press (Wide Grip)
Moving your hands out past your normal grip shortens the bar's travel and asks more of the pecs and front delts while giving the triceps less to do. Powerlifters use the shorter stroke to move bigger weights; for muscle-building, control the bottom position carefully, since the wide grip puts the shoulders in a deeper stretch.
How to do the Wide Grip Barbell Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without barbell
Easier and harder
Frequently asked questions
What muscles does the Wide Grip Barbell Bench Press work?
The Wide Grip Barbell Bench Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Wide Grip Barbell Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Wide Grip Barbell Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Wide Grip Barbell Bench Press?
If you cannot do the Wide Grip Barbell Bench Press, try the Decline Dumbbell Bench Press, the Incline Dumbbell Bench Press or the Reverse Grip Dumbbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Barbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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