Chest exercise

Wide Grip Bench Press

How to do the Wide Grip Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie back on a flat bench holding a barbell with an overhand grip, hands set wider than your shoulders. From the starting position, breathe in and lower the bar slowly. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your…
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Illustration showing the Wide Grip Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Barbell Barbell Flat bench Flat bench
Technique

How to do the Wide Grip Bench Press

  1. 1 Lie back on a flat bench holding a barbell with an overhand grip, hands set wider than your shoulders.
  2. 2 From the starting position, breathe in and lower the bar slowly.
  3. 3 Push the bar back to the starting position explosively as you breathe out.
  4. 4 Focus on pushing the bar using your chest muscles.