Barbell Bench Wide Grip Press
The barbell bench wide grip press is a chest exercise that uses a wider-than-normal hand placement to increase the stretch on the pectorals. It targets the chest with secondary emphasis on the triceps and front delts, making it effective for building chest width.
How to do it
- Lie flat on a bench and grasp the barbell with a grip wider than shoulder-width apart.
- Unrack the bar and hold it directly above your chest with arms fully extended.
- Slowly lower the barbell to your lower chest, keeping your elbows flared outward.
- Pause briefly at the bottom, then press the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Grip the barbell wider than shoulder-width.
- Keep your feet flat on the floor.
- Lower the bar smoothly toward your lower chest.
- Press the bar straight back up to full extension.
Breathing: Inhale as you lower the barbell to your chest, and exhale firmly as you press it back up.
Common mistakes
- Using a grip that is too wide can place excessive stress on the shoulder joints.
- Bouncing the bar off your chest reduces muscle engagement and increases injury risk.
- Flaring elbows completely unchecked can strain the shoulder capsules.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, ease off the weight or choose a narrower grip option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a wide grip for bench press?
A wider grip increases the stretch on the pectoral muscles, placing more emphasis on chest width development.
How wide should my hands be?
Start just slightly wider than your standard bench press grip, ensuring you still maintain solid control of the barbell.
What should I do if my shoulders hurt?
Ease off the weight, narrow your grip slightly, or switch to a standard bench press variation if discomfort persists.