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Exercise guide
Wide-Grip Bench Press
A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench. Grip the barbell wider than shoulder-width.
- Lower the bar to mid-chest.
- Press back up to full extension.
- Repeat.
Technique cues and common mistakes
- A wider grip reduces triceps involvement.
- Avoid excessive wrist bending.