Wide-Grip Barbell Bench Press

Starting position:

Prepare the appropriate weight matching your fitness level and training type. Lie on the bench with eyes directly under the bar. Grab the bar with a wide overhand grip so that elbows are at 90 degree angle in the lower position. Feet are fixed on the floor. Move the barbell from the stand above your chest level.

Exercise:

From the starting position lower the barbell down until the bar touches your chest and then return to the starting position. Inhale when bringing the barbell down and exhale while pushing up. Keep your torso firm throughout the exercise in order to avoid lumbodorsal swayback when overcoming the resistance. Elbows go apart.

Note:

Do not overestimate your capacities when choosing the weight. Watch for the correct position and avoid excessive dorsal flexing of your wrists. Avoid lumbodorsal swayback when overcoming resistance; your chest and entire torso must stay firm and fixed throughout.

Recommendation:

It is better to exercise with assistance from a trainer (spotter) for heavier weights. The number of repetitions depends on your type of training.

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Most people believe that wider grip is always stressing the pectoralis (chest) muscle and narrow grip will stress triceps. This is not completely true.

First, let’s define “wide grip”. Bench press is normally done with grip wider than shoulder width and this can be considered “wide grip”.

Most bodybuilders keep their elbows in a position where the angle between arm and forearm is 90 degrees in the middle of the movement. Those doing bench press as a sports event try to keep elbows as close to the body as possible (which is safer).

In any case, wider grip will put extreme pressure on elbow joint and rotator cuff and should be avoided.

Remember: most cases of shoulder pain (and eventually of shoulder injury) are caused by a wide grip and poor technique in bench press.

In incline bench, wide grip will not involve more upper chest muscle fibers. The research shows that shoulder-wide (or slightly wider) grip is best for upper chest when doing incline bench press.

The rule of thumb is: the closer your grip is to shoulder width, the safer the movement.