Wide-Grip Bench Press

 

Overview

The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.

Description

  • Lying on a bench, hold the barbell directly over the chest, arms straight and hands placed wide apart.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.

Mistakes

  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench
Muscle Groups
Chest
Shoulders
Triceps
Purposes
Chest strength
Front deltoids strength
Triceps strength

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