# Bench Press - Wide Grip (Barbell)

> A flat barbell bench press with a wide grip that shifts more work to your chest and front delts and less to your triceps.

Page: https://fitnessie.app/exercises/wide-grip-bench-press/
Type: Barbell · Push
Demo video: https://fitnessie.app/demos/bench-press-wide-grip-barbell/9f7e9949b293629d.mp4

## How to do it

1. Lie on the bench with your shoulder blades pulled together and your feet planted.
2. Take a wide grip, with your index fingers no wider than the rings on the bar.
3. Unrack the bar and hold it over your shoulders.
4. Lower the bar to your chest near the sternum, with your forearms under the bar.
5. Press the bar back up over your shoulders to straight arms.

## Key cues

- Shoulder blades down and back
- Forearms stacked under the bar
- Bar low in the palm
- Touch near the sternum
- Finish over the shoulders

## Common mistakes

- Gripping wider than the rings
- Wrists bent back under the bar
- Bouncing the bar off your chest
- Lifting your feet or hips during the press

## Muscles worked

- Primary: Chest and front delts
- Secondary: Triceps

## Equipment

Barbell, bench and squat rack.

## Variations

- [Bench Press (Barbell)](https://fitnessie.app/exercises/bench-press/)
- [Bench Press - Close Grip (Barbell)](https://fitnessie.app/exercises/close-grip-bench-press/)
- [Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bench-press/)
- [Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bench-press/)

## References

- [StrengthLog: Bench Press](https://www.strengthlog.com/bench-press/)
- [Larsen et al. 2021: Grip width and bench press kinematics](https://pmc.ncbi.nlm.nih.gov/articles/PMC7862765/)