Wide-Grip Bench Press
Muscles worked
Instructions
- 1Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide-Grip Bench Press
The wide-grip bench press shifts the emphasis of the classic bench toward the outer and middle chest by shortening the range of motion at the shoulder. With hands set well beyond shoulder width, the bar travels a shorter path to the sternum, which limits triceps involvement and increases the pec stretch at the bottom. It's a popular variant for visually widening the chest, but it stresses the shoulders more and requires decent mobility to stay comfortable.
check_circleBenefits
- check_circleStronger emphasis on the outer chest
- check_circleShorter range of motion, useful for heavier loading
- check_circleGood complement to the standard-grip bench for varied stimulus
lightbulbExecution tips
- lightbulbKeep the elbows slightly tucked even with a wide grip to protect the shoulders
- lightbulbLower the bar to the same spot on the sternum every rep
- lightbulbDon't go wider than about 8-10 cm past shoulder width
warningCommon mistakes
- warningExcessive grip width that limits range and stresses the shoulders
- warningElbows flared out to a full 90 degrees
- warningBouncing the bar off the chest to cheat the load
helpFrequently asked questions
Is the wide-grip bench press riskier for the shoulders?expand_more
It increases stress on the rotator cuff if the grip is too extreme; keep it reasonable and warm up the shoulders well.
Should this variant replace the classic bench press?expand_more
No, alternate the two across cycles to vary the stimulus without neglecting any part of the chest.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.