Napra

Wide-Grip Barbell Bench Press

StrengthIntermediate ChestShouldersTriceps Flat benchBarbell
Wide-Grip Barbell Bench Press, step 1
1. Grip the bar well wider than shoulder width; shoulder blades back, bar over your shoulders with arms straight.
Wide-Grip Barbell Bench Press, step 2
2. Lower the bar to your lower chest, then press it back up; with a wide grip the elbows flare out more.

How to do it

  1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises