# Wide Grip Barbell Bench Press

A flat barbell bench press with the hands set well outside shoulder width. The wide grip shortens the press and puts more of the work on the chest, with the front delts and triceps assisting.

- Intermediate · Compound
- Equipment: Barbell, Flat bench, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-wide-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/wide-grip-barbell-bench-press/

## Muscles worked

- Mid chest: 9/10
- Upper chest: 7/10
- Front delts: 6/10
- Triceps: 5/10
- Lower chest: 5/10
- Rotator Cuff: 3/10

## How to do the Wide Grip Barbell Bench Press

1. Lie on the bench, placing your feet flat on the floor for stability.
2. Grip the bar well wider than your shoulders and unrack it.
3. Lower the bar to your mid-chest under control.
4. Press the bar upward and slightly back toward your shoulders, straightening your arms fully.

### Full technique — 8 steps

1. Lie on the bench with eyes directly under the bar and feet planted flat.
2. Grip the bar overhand, well outside shoulder width, with wrists straight.
3. Unrack the bar and hold it directly over your shoulders with arms fully extended.
4. Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
5. Lower the bar to mid-chest with your elbows angled out wider than in a standard bench press.
6. Pause briefly when the bar lightly touches your chest without sinking or bouncing.
7. Press the bar upward and slightly back toward your shoulders while exhaling.
8. Finish with elbows extended over shoulders without letting the shoulders roll forward.

## Common mistakes

- Bouncing the bar off chest
- Lifting hips off the bench
- Shoulders rolling forward at the top
- Cutting the bottom range short
- Hands placed excessively wide

## Form cues

- Keep shoulders down and back
- Plant feet hard
- Touch mid-chest every rep
- Press back toward shoulders
- Keep wrists straight

## How much to do

- **Strength** (best fit): 4–5 sets of 4–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift explosively
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Dumbbells**: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/), [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Wide Grip Push-Up](https://seto.fit/exercises/wide-grip-push-up/) — 66% of bodyweight
- Easier: [Feet Up Barbell Bench Press](https://seto.fit/exercises/feet-up-barbell-bench-press/) — Intermediate
- **This exercise: Wide Grip Barbell Bench Press — Intermediate**
- Harder: [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/) — Advanced
- Harder: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/) — Advanced

## Quick answers

### What muscles does the Wide Grip Barbell Bench Press work?

Primary: Mid chest 9/10, Upper chest 7/10. Also works: Front delts 6/10, Triceps 5/10, Lower chest 5/10, Rotator Cuff 3/10.

### Which joints does the Wide Grip Barbell Bench Press load?

Shoulder: high, Lower back: low, Elbow: low, Wrist: low. Shoulder — lighter options: Barbell Bench Press, Dumbbell Bench Press, Barbell Incline Bench Press.

### When should I do the Wide Grip Barbell Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Wide Grip Barbell Bench Press?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Wide Grip Barbell Bench Press?

Cable machine: Cable Bench Press. Dumbbells: Alternating Dumbbell Bench Press, Neutral Grip Dumbbell Incline Bench Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Outdoor Chest Press.

### What is an easier version of the Wide Grip Barbell Bench Press?

Feet Up Barbell Bench Press (Intermediate), Wide Grip Push-Up (66% of bodyweight).

### What is a harder version of the Wide Grip Barbell Bench Press?

Barbell Larsen Press (Advanced), Barbell Spoto Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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