Barbell Wide Bench Press
Target Muscle
Secondary Muscles
Equipment
Grasp the barbell with your hands wider than shoulder-width apart, palms facing away from you.
Lift the barbell off the rack and hold it straight over your chest with your arms fully extended.
Slowly lower the barbell down to your chest, making sure to keep your elbows at a 90-degree angle as you do so.
Push the barbell back up to the starting position, fully extending your arms, and repeat the process for your desired number of repetitions.
Pro Tip
Controlled Movement: Avoid rushing the movement. Lower the barbell to your chest in a slow, controlled motion, then push it back up without locking your elbows. This will help to engage the correct muscles and avoid strain on your joints. Correct Grip: Make sure to grip the barbell correctly. Your thumbs should wrap around the barbell, not be placed on the same side as your fingers. This is called a "suicide grip" and can lead to the barbell slipping out of your hands, causing injury. Don’t Overload the Barbell: It's a common mistake to add too much weight