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Wide-Grip Barbell Bench Press

Performed with a wide grip to increase the range of motion, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Wide-Grip Barbell Bench Press

  1. Step 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. Step 2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. Step 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. Step 4. Repeat the movement for the prescribed amount of repetitions.

Frequently asked questions

How does the wide grip affect muscle recruitment compared to a standard grip?

The wider hand placement increases horizontal adduction, placing greater mechanical tension on the pectoralis major while reducing the range of motion and triceps involvement.

What is the proper hand placement for a wide-grip bench press?

Position your hands so your forearms are vertical at the bottom of the movement. For most lifters, this means placing the index or middle fingers on the barbell's outer knurling rings.

What common mistake should I avoid to protect my shoulders?

Avoid flaring your elbows out at a 90-degree angle, which can cause subacromial impingement. Maintain a slight tuck of the elbows to keep the shoulders in a safer, more stable position.

How should a beginner progress toward using a wide grip on the barbell?

Beginners should first master the standard grip to build foundational stability. Gradually move the hands outward by one finger-width every few sessions as shoulder mobility and control improve.

What is the recommended set and rep range for targeting chest hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a full stretch at the bottom of each rep to maximize the stimulus on the chest fibers.

Sample sets & reps for Wide-Grip Barbell Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Behind Head Chest Stretch — stretch
  • Bench Press - With Bands — band
  • Bent-Arm Dumbbell Pullover — dumbbell

See all Chest exercises →

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