Wide Grip Bench Press 

This exercise is also known as: Barbell Flat Bench Press & Flat Barbell Bench Press.

MAIN PURPOSE OF THIS EXERCISE: To develop and build mass and strength in pectorals muscles, front delts and triceps.

Barbell Flat Bench Press Images :

wide grip bench press - bench press wide grip

Position 1

wide grip bench press

Position 2

Wide Grip Bench Press/Barbell Flat Bench Press Instructions :

  • Lie on the flat bench and grasp the barbell from the rack with fully extended arms.
  • Lower the barbell to your chest slowly in case if you want to hit the muscles more intensively. See Picture 1.
  • Then exhale and press the bar upwards to starting position with extended arms to the start position using your chest muscles.

Wide Grip Bench Press Tips :

The Bench Press is a fundamental and very important chest exercise for the upper body. It produces: growth, strength, and muscle density for the chest, front deltoids and triceps muscles.

  • Type of exercise: isolation
  • Primary muscle group: chest - outer position of pectoralis major.
  • Secondary: shoulders, triceps
  • Equipment needed: barbell, flat bench

How to do flat barbell bench press GIF Illustration :

Wide Grip Bench Press - Gif

Written by Daniel Jakov.

Related :

Chest Exercises

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