Bench Press - Wide Grip (Barbell)

Name: Bench Press - Wide Grip (Barbell) — demonstration
Uploaded: 2026-07-02T20:00:11Z
Description: Set the barbell at a height where you can take hold of it from a lying position.

Weight & Reps

Details

NameBench Press - Wide Grip (Barbell)

EquipmentBarbell

Primary MuscleChest

Auxiliary MusclesShoulders, Triceps

Instructions

1Set the barbell at a height where you can take hold of it from a lying position.
2Lie on the bench and position yourself so that the bar is directly over your forehead.
3Reach up and take hold of the bar with an overhand grip. Start with your hands shoulder-width apart, and gradually increase your grip width.
4Retract your shoulder blades and dig them into the bench.
5Bring your feet back and in toward the bench, digging the balls of your feet into the floor.
6Engage your upper body, unrack the barbell, and bring it over your chest.
7Inhale and lower the barbell to the bottom (lower chest, nipple line).
8Tap your torso and push the bar back to the top, squeezing your triceps, shoulders, and pectorals. Exhale near the top.
9Once finished, bring the bar back over the safety pins and rack it.