Barbell Wide Bench Press
This builds your chest, front delts and triceps. It improves pressing strength for many upper body lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on the bench with your feet firmly planted on the floor and your shoulder blades pulled back together.
- 02
Grip the barbell with a wide grip (usually slightly wider than shoulder-width) and keep your shoulder blades squeezed together.
- 03
Lower the barbell under control toward your upper chest, keeping your elbows at about a 30–45 degree angle to your torso and your core braced.
- 04
Press the barbell up powerfully until your arms are nearly straight, and squeeze your chest at the top.
- 05
Return the barbell to the starting position under control and prepare for the next repetition.
Beginner's guide
§ 03 · GuideThis builds your chest, front delts and triceps. It improves pressing strength for many upper body lifts.
You should feel it mostly in your chest, with some work in the triceps and front delts. It should not hurt the front of your shoulders or your wrists.
A common mistake is using an overly wide grip or losing your shoulder blade position. Keep your shoulder blades tight and use a grip that feels stable without shoulder pain.
How to get started at the gym
§ 04 · SisuLiftBarbell Wide Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your shoulder blades pulled back together and your core braced throughout the entire repetition to protect your shoulders. Pay attention to your grip width and avoid an excessively wide grip, which places too much stress on the shoulders.
A great exercise for building chest width and pressing strength with a wide grip.
More exercises: Chest
§ 06 · Same muscles
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