Barbell Wide Bench Press

Barbell Wide Bench Press

The Barbell Wide Bench Press is a compound exercise that primarily targets the chest, shoulders, and triceps. This variation of the bench press is performed with a wider grip, placing more emphasis on the outer chest muscles and shoulders. It is an excellent exercise for building upper body strength and size. When executed correctly, the Barbell Wide Bench Press can help improve overall upper body power and stability, enhance muscular development, and increase pushing strength. It engages multiple muscle groups and promotes synergistic muscle activation, making it a valuable addition to any upper body workout routine. To perform the Barbell Wide Bench Press, you'll need a flat bench and a barbell. Proper form is crucial for maximizing results and preventing injuries. Remember to brace your core, maintain a slight arch in your lower back, and keep your feet firmly planted on the ground for stability. Focus on lowering the barbell slowly towards your chest, and then push it back up explosively without locking out your elbows at the top. Including the Barbell Wide Bench Press in your routine alongside other compound exercises like squats and deadlifts can contribute to a well-rounded strength training program. Remember to adjust the weight, sets, and reps based on your fitness level and goals. As always, proper rest and recovery are essential to allow your muscles to repair and grow stronger. Incorporating this exercise into your workouts can help you achieve a solid and sculpted upper body. Keep challenging yourself, but always listen to your body and work within your limits.


  • Start by lying on a flat bench with your feet flat on the ground.
  • Grasp the barbell with a wide overhand grip, hands slightly wider than shoulder-width apart.
  • Lower the barbell slowly and controlled towards your chest, keeping your elbows at a 90-degree angle.
  • Push the barbell back up to the starting position, extending your arms fully without locking your elbows.
  • Repeat for the desired number of repetitions.
  • Remember to maintain a proper form throughout the exercise, with your back pressed firmly against the bench and your core engaged.

Tips & Tricks

  • Ensure you have a wide grip on the barbell to target the chest muscles more effectively.
  • Engage your core and maintain proper form throughout the movement.
  • Inhale as you lower the barbell towards your chest and exhale as you press it back up.
  • Start with a weight that allows you to maintain proper form and gradually increase the weight as you get stronger.
  • Include variations such as incline or decline bench press to target different areas of the chest.
  • Keep your wrists straight and avoid hyperextending your elbows.
  • Take adequate rest between sets to recover properly.
  • Incorporate other chest exercises like push-ups and dumbbell flyes to add variety to your routine.
  • Focus on a controlled and slow eccentric (lowering) phase to maximize muscle activation.
  • Keep a training log to track your progress and ensure progressive overload.


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