The Wide-Grip Bench Press
Exercise List /Chest
The Wide-Grip Bench Press
The wide grip bench press is a variation of the standard bench press exercise where the hands are placed wider than shoulder-width apart on the barbell. This exercise primarily targets the chest muscles, with secondary engagement of the shoulders and triceps.
How to do :
following these tips and tricks
- Lie down on a flat bench with your feet flat on the ground and your back in a neutral position.
- Grab the bar with a wide grip, with your hands placed slightly wider than shoulder-width apart.
- Unrack the bar and lower it slowly towards your chest while keeping your elbows flared out.
- Pause briefly at the bottom of the movement, then press the bar back up to the starting position, squeezing your chest at the top.
- Repeat for your desired number of repetitions.
Wide Grip Bench Press – Benefits
- Increased chest activation: The wider grip used in the exercise places more emphasis on the outer portion of the chest muscles, helping to develop a broader chest.
- Improved upper body strength: The wide grip bench press engages the chest, shoulders, and triceps, making it an effective exercise for building upper body strength and power.
- Greater range of motion: The wider grip used in the exercise can allow for a greater range of motion than the traditional bench press, allowing for greater muscle activation and development.
- Increased functional strength: The wide grip bench press can improve functional strength, which is the strength necessary for performing everyday activities and movements, such as pushing and pulling.
- It’s important to note that while the wide grip bench press has many benefits, it may not be suitable for everyone, especially those with shoulder issues. It’s always a good idea to consult with a fitness professional to determine the best exercises for your individual fitness level and goals.
Muscles Worked
The wide-grip bench press primarily targets the pectoralis major and minor – while also working the anterior deltoid as well. In comparison, the triceps play less and less of a role the wider the hands are placed.
