Exercise guide
Wide-Grip Barbell Bench Press
The Wide-Grip Barbell Bench Press places the hands farther apart than a standard bench press. The chest provides the primary pressing effort, while the shoulders and triceps assist with lowering and extending the bar.
Training context
Using the Wide-Grip Barbell Bench Press
A wider grip usually reduces the bar's travel but can increase the demand on the shoulders. Choose a width that keeps the forearms reasonably aligned beneath the bar and does not create discomfort at the bottom.
Use safeties or a spotter and record the grip width when comparing sessions. Do not bounce the bar from the chest or force a depth that changes shoulder position.
Technique overview
Keep the wrists stacked under the bar
Set the feet firmly, retract the shoulder blades, and take a secure wide grip. Lower the bar toward the middle chest while keeping the wrists stacked and the elbows controlled. Pause lightly without relaxing into the chest, then press the bar upward. Stop the set if the shoulders shift or the bar path becomes uneven.
Treat this as an overview and use a range, pace, and setup you can control.