Wide Grip Bench Press: How-to, Tips & More
The Wide Grip Bench Press is a intermediate compound exercise for your chest. You do it with barbell, bench and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Wide Grip Bench Press
- Lie on a bench and hold the bar wider than your normal bench grip.
- Unrack and hold the bar over your shoulders.
- Lower it to your mid chest.
- Press back up.
Wide Grip Bench Press tips
- A wider grip shortens the range and puts more work on the chest.
- Stop going wider if your shoulders ache.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench, Rack
Type
Compound
Wide Grip Bench Press alternatives
Barbell Bench Press
Chest
Dumbbell Bench Press
Chest
Dumbbell Hex Press
Chest
Smith Machine Bench Press
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Wide Grip Bench Press work?
The Wide Grip Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Grip Bench Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Wide Grip Bench Press?
You need barbell, bench and rack.
Add Wide Grip Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon