Wide-Grip Bench Press
How to Do:
- Setup
Lie flat on a bench with your eyes aligned under the barbell. Grip the barbell with your hands wider than shoulder-width apart, ensuring a secure grip. Plant your feet firmly on the ground and keep your back slightly arched, with your shoulder blades retracted.
- Unrack the Bar
Push the barbell upward to lift it off the rack and hold it directly above your chest with your arms fully extended.
- Lower the Bar
Slowly lower the barbell to your chest, keeping your elbows flared outward. Inhale as you descend, controlling the movement to maintain form.
- Press Up
Push the barbell back to the starting position by extending your arms, exhaling as you press. Focus on engaging your chest muscles throughout the movement.
- Repeat
Perform the desired number of repetitions, ensuring proper technique and controlled motion.
Benefits:
The wide-grip bench press emphasizes the chest muscles, particularly the outer portion, due to the wider hand placement. It also engages the anterior deltoids and triceps while reducing stress on the shoulders compared to a narrower grip. This variation is excellent for building overall chest size and strength.
