Wide Grip Bench Press

The wide grip bench press is designed primarily to work the pectoral muscles. Also, as additional muscles, the muscles of the shoulders are involved in the exercise. This exercise, in its form, refers to exercises to increase strength. The wide grip bench press has an average level of difficulty using a barbell.

Let’s move on to the analysis of the technique of performing the exercise.

First you need to take the starting position. To do this, lie on a bench, holding the barbell with a grip that is about 8-10 centimeters wider than your shoulders on each side. Raise the barbell so that it is above your chest. This will be your initial position.

Start slowly lowering the bar as you inhale. Lower the projectile until the bar of the bar touches the middle of the chest. After that, it is worth taking a short pause and, as you exhale, begin to return the projectile back to the top point. At the same time, you should try to squeeze the barbell precisely thanks to the efforts of the pectoral muscles. At the top point of the amplitude, you need to fix your hands and tighten your pectoral muscles. After that, pause for one second. After this pause, we start moving down again. If you perform the exercise with the correct technique, then moving the barbell down will take you twice as long as moving it up.

Perform the number of repetitions you need, after which you can return the barbell to the racks. If you decide to do a bench press with a wide grip and you are doing it for the first time, be sure to use the help of your partners for safety net. If there are no partners nearby, if possible, use a weight close to the minimum. You should also constantly ensure that the bar touches exactly the middle of the chest with the bar. To do this, you need to control the barbell well and do all the movements quite smoothly to prevent unwanted vibrations.

As an alternative to this exercise, you can use dumbbells or an expander as a working projectile. The wide grip bench press is very good for taller people. A wide grip shortens the path traveled by the barbell up and down. Please note that in competitions there are width restrictions, where the maximum grip width is 80 centimeters. Remember that during the exercise your feet must be firmly planted on the floor. with the whole foot and not move, as any movement will be recorded at the competition as a violation of the rules. If you are short and you build platforms out of plates or other means under your feet, be sure to make sure that these structures do not slip off during the bench press.