Wide-Grip Barbell Bench Press
Grip wider than the shoulders, lower the bar to the mid-chest and press up; the wider hands shorten the path and shift work from the triceps to the chest.
How to do it
Setup
Grip clearly wider than shoulders, blades pinched, feet planted.
Steps
- Lower the bar to the mid-chest along a short path.
- Touch light, no bounce.
- Press to lockout.
Common mistakes
Grip so wide the shoulders complain: wider, not extreme. Elbows at 90° flare: even wide, they tuck a little. Loading like the normal grip: the short range flatters; the shoulders pay later.
Breathing
Inhale down, exhale pressing.
