Wide-Grip Bench Press

A wide grip shortens the path and emphasises the pec; look after your shoulder and do not lower excessively.

• Compound
• Barbell
• Intermediate

How to do it

• A wider grip than usual, shoulder blades retracted
• Lower to your chest with your elbows slightly flared
• Press without bouncing

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Flaring your elbows excessively and stressing your shoulder
• Bouncing the bar off your chest

Muscles worked

Primary

• Chest

Secondary

• Shoulders
• Triceps

Alternatives

• Bench press
• Close-Grip Bench Press