Bench press with a wide grip is an adaptation of the traditional press that allows for greater focus on the chest muscles and reduces the involvement of the triceps. This approach is ideal for those looking to improve the volume and definition of the chest, especially its outer part.
When performing the bench press with a wide grip, the hands are positioned wider than in the classic version of the exercise. Typically, the distance between the hands is about 1.5–2 shoulder widths, depending on arm length and personal preference.
If there are markings or lines on the barbell, the wrists should be placed behind the line where the pinky finger is located during the classic bench press.
Muscles worked in the wide grip bench press
- Chest muscles: The main load is placed on the pectoralis major, especially its outer part.
- Anterior deltoid muscles: They are involved in stabilizing the movement.
- Triceps: They assist in elbow extension, but their involvement is less than in the classic press.
- Stabilizer muscles: Include the core (abs and lower back), forearms, and trapezius.
Technique
Preparation:
- Lie on a flat bench so that your eyes are positioned under the barbell.
- Your feet should be firmly on the floor, and your lower back should maintain its natural arch.
- Grip the barbell with a wide grip (about 1.5–2 shoulder widths).
Unracking the barbell:
- Lift the barbell off the rack and hold it with straight arms above your chest.
Lowering:
- Slowly lower the barbell to the middle of your chest (to the level of the nipples). Your elbows should be flared out to increase the stretch of the chest muscles.
Pressing up:
- Forcefully press the barbell upwards, focusing on contracting the chest muscles. Do not fully extend your elbows to maintain tension in the chest muscles.
Completion:
- After completing all repetitions, carefully return the barbell to the rack.
Benefits
- Increased load on the chest muscles: A wide grip allows for less strain on the triceps, focusing on the chest.
- Development of the outer chest: This contributes to a fuller and more defined appearance of the chest muscles.
- Increased stretch amplitude: The chest muscles receive greater stretching, promoting their hypertrophy.
- Improvement of overall strength: Despite the reduced contribution of the triceps, the press still helps develop overall pressing potential.
Common mistakes and how to avoid them
Too wide grip: This can lead to excessive strain on the shoulder joints.
It is recommended to keep the grip slightly wider than 1.5–2 shoulder widths, but not excessively wide.
Lowering the barbell too low: This increases the risk of shoulder joint injuries.
Lower the barbell to nipple level or slightly higher.
Jerking during the movement: This reduces the effectiveness of the exercise and increases the risk of injury.
Perform the movement smoothly and in a controlled manner.
Excessive arch in the lower back: An excessive arch can create strain on the lower back.
Maintain a natural arch and do not lift your hips.
Using too much weight: This worsens technique and can lead to injuries.
Choose a weight that you can lift correctly.
Tips for beginners
Start with a moderate weight. Master the technique before increasing the load.
Use a spotter for safety. This is especially important when working with heavy weights.
Control the movement. Avoid jerking, especially when lowering the barbell.
Warm up. Prepare your shoulder and chest muscles for the load.
Comparison with other bench press variations
Classic bench press: More versatile, evenly loading the chest muscles, triceps, and shoulders.
Narrow grip bench press: Focuses on the triceps.
Wide grip bench press: Maximally emphasizes the chest muscles, with less contribution from the triceps.
