Description

The barbell wide bench press is a compound exercise that primarily targets the pectorals, deltoids, and triceps.

Starting Position

Lie on a flat bench with your feet planted firmly on the ground and grip the barbell with your hands slightly wider than shoulder-width apart.

Technical Execution

Lower the barbell to your chest, keeping your elbows at a 45-degree angle, then press the bar back up to the starting position.

Range of Motion

The full range of motion involves lowering the bar until it lightly touches your chest and then fully extending your arms at the top of the movement.

Variations

Variations include incline or decline bench press, dumbbell bench press, and close grip bench press.

Common Mistakes

Common mistakes include arching the back excessively, flaring the elbows out too wide, and bouncing the bar off the chest.

Practical Advice

Ensure a firm grip on the bar, keep your core engaged, and maintain a steady and controlled descent and ascent.

Additional Notes

It's important to warm up properly before performing this exercise and to focus on full range of motion for optimal muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

pectorals

Secondary Muscles