Bench Press - Wide Grip (Barbell)
Complete guide to Bench Press - Wide Grip (Barbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Bench Press - Wide Grip (Barbell)
Add the appropriate amount of weight and lie back on a flat bench.
Grab the bar with a wide overhand grip, well outside shoulder-width.
Plant your feet flat on the floor and press your back against the bench.
Retract your shoulder blades, engage your abs, and take a breath.
Unrack the bar and lower it toward your mid-chest.
Press the bar back up until your arms are fully extended, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| 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 |