Wide Grip BB Bench Press
EquipmentBench Rack
TypeCompound
DifficultyIntermediate
Primary:Chest, Front Delts
Secondary:Triceps
Tertiary:Upper Back, Traps
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Lie flat on a bench and set your hands well outside of shoulder width.
- Set your shoulder blades by pinching them together and driving them into the bench.
- Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
- Let the weight settle and ensure your upper back remains tight after lift off.
- Inhale and allow the bar to descend slowly by unlocking the elbows.
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Gripping so wide that the forearms angle outward at the bottom, which loses leverage and loads the shoulders.
- Bouncing the bar off the chest, which uses rebound instead of the chest at the hardest point of the press.
- Losing upper-back tightness during the press, which lets the shoulders roll forward and take the stress.
