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 Fitness & exercise Exercise library Chest Wide grip bench press
Wide grip bench press
COURTESY OF GLOBAL FITNESS
Major muscles used
- Pectorals - Middle and outer chest
- Deltoids
- Triceps
Performing a wide grip bench press
- Lie on a bench press.
- With your back flat on the bench, grip the barbell with palms facing up and about 12-16 inches wider than shoulder-width.
- Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
- Slowly lower the barbell until it touches the lower edge of your chest.
- Your elbows should be pointed out while the rest of your body remains in position.
- Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.
Be careful
- Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight.
Alternative exercises to the wide grip bench press
Courtesy of Global-Fitness.com, your Online Personal Trainer
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