Wide Grip Barbell Bench Press — how to, muscles worked, alternatives

How to do the Wide Grip Barbell Bench Press

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

Full technique — 8 steps

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

Compared with similar variants

	Wide Grip Barbell Bench Press	Barbell Bench Press	Dumbbell Bench Press	Barbell Incline Bench Press
Level	Intermediate	Intermediate	Beginner	Intermediate
Technique to learn	moderate	moderate	moderate	moderate
How tiring	high	high	moderate	high
Shoulder	high	moderate	moderate	moderate
Lower back	low	low	—	—
Equipment	Barbell, Flat bench, Squat rack	Barbell, Flat bench, Squat rack	Dumbbells, Flat bench	Barbell, Adjustable bench, Squat rack

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 66% of bodyweight
Easier Feet Up Barbell Bench Press Intermediate
This exercise Wide Grip Barbell Bench Press Intermediate
Harder Barbell Larsen Press Advanced
Harder Barbell Spoto Press Advanced

Too hard for now? Start with the Feet Up Barbell Bench Press.

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.