Chest / Intermediate / Compound (multi-joint)

Wide-Grip Barbell Bench Press

A flat barbell bench press with a wider-than-shoulder grip that emphasizes the chest.

At a glance

Primary

Chest

Secondary

Front delts, Triceps

Equipment

Barbell, Bench

Movement pattern

Horizontal push, Fly / hug

Level

Intermediate

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench with feet flat on the floor and eyes under the bar.
2. Grip the bar well wider than shoulder width and unrack it over your chest with straight arms.
3. Lower the bar under control to mid-chest.
4. Press the bar back up to straight arms.

Tips

• Keep your shoulder blades pulled back and down.
• Keep your hips on the bench.

Common mistakes

• ✗ Elbows flared straight out at 90°.

  Why it hurts: The upper arm jams into the front of the shoulder, a common cause of shoulder impingement and pec strain.

  ✓ Instead: Tuck the elbows to about 45–70° from the body and lower the bar to the lower chest.

• ✗ Bouncing the bar off the chest.

  Why it hurts: The impact can bruise the sternum and the rebound puts a sudden load on the shoulders.

  ✓ Instead: Lower under control, touch lightly and press.

• ✗ Shoulders rolling forward off the bench.

  Why it hurts: Without a stable shoulder blade base, the front of the shoulder takes the load.

  ✓ Instead: Pull the shoulder blades back and down before unracking and keep them pinned.

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