Wide Grip Bench Press

Wide Grip Bench Press

The wide grip bench press is a variation of the bench press that utilizes less of the triceps, placing more emphasis on the chest.

Instructions

How to perform a Wide Grip Bench Press:

Lie flat on your back on a bench with your feet flat on the floor. Grip the barbell directly above your shoulders so that your knuckles are facing you. Your hands should be wider apart than for a normal [bench press].
  • Lie flat on your back on a bench with your feet flat on the floor. Grip the barbell directly above your shoulders so that your knuckles are facing you. Your hands should be wider apart than for a normal [bench press].

    Lie flat on your back on a bench with your feet flat on the floor. Grip the barbell directly above your shoulders so that your knuckles are facing you. Your hands should be wider apart than for a normal bench press.

  • Remove the barbell from the rack by pushing the barbell up with completely straight arms. This is the starting position for this exercise.

    Remove the barbell from the rack by pushing the barbell up with completely straight arms. This is the starting position for this exercise.

  • Bend your elbows and lower the barbell toward your chest.

    Bend your elbows and lower the barbell toward your chest.

  • Continue to lower the bar until it lightly touches your chest. It should not hit your chest or bounce off it.

    Continue to lower the bar until it lightly touches your chest. It should not hit your chest or bounce off it.

  • Straighten your arms directly up, pushing the barbell up and away from you.

    Straighten your arms directly up, pushing the barbell up and away from you.

  • Continue to push the weight up until your arms are completely straight, returning to <2/position 2>.

    Continue to push the weight up until your arms are completely straight, returning to position 2.


 Questions

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