Bench Press - Wide Grip (Barbell)
Learn how to do the Bench Press - Wide Grip (Barbell) with proper form, setup, and execution.
This barbell movement primarily targets chest, including upper chest, lower chest.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle Growth | 3-4 | 8-12 | 60-90 sec |
| Endurance | 2-3 | 15-20 | 30-60 sec |
| Beginner | 2-3 | 10-15 | 60-90 sec |
Want to pair movements efficiently? Try grouping them as supersets.