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Wide Grip Bench Press

Difficulty: ⭐⭐ Intermediatepush
👆 Tutorial by Fitness ExpertWatch on YouTube

Home Setup

Use a sturdy coffee table or multiple chairs to create a stable surface, with a broomstick or PVC pipe loaded with water jugs or backpacks for resistance

Coffee table or chairsBroomstick or PVC pipeWater jugs or weighted backpacksYoga mat for cushioning

💡 Pro tip: Place the makeshift bench between two sturdy chairs to allow for a full range of motion and ensure your setup can support your body weight plus the load before attempting

Gym Setup

Flat bench positioned in a power rack or with spotter arms, Olympic barbell with appropriate weight plates and collars secured

Safety: Always use spotter arms or safety catches set just below chest level, and never train heavy wide grip bench without a spotter or proper safety equipment

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidsTriceps BrachiiSerratus AnteriorLatissimus Dorsi

⭐ Why This Exercise?

The wide grip bench press is a powerlifting variation that reduces range of motion while maximizing pectoral activation, allowing for heavier loads and improved lockout strength. This grip width helps lifters overcome sticking points in competition bench press and builds massive chest strength and size. The wider grip also reduces shoulder internal rotation demands, which can be beneficial for lifters with shoulder mobility limitations.

Make It Easier

Regressions for building up strength

1. Floor Press

barbell + weight plates + floor mat

Reduces range of motion further and eliminates leg drive, allowing focus on lockout strength with reduced shoulder stress

2. Pin Press

barbell + power rack + weight plates + safety pins

Starts from dead stop at adjustable height, building strength at specific sticking points with reduced eccentric load

3. Wide Grip Dumbbell Press

dumbbells + bench

Allows independent arm movement and easier bail-out option while building unilateral strength and stability

Make It Harder

Progressions for advanced athletes

1. Wide Grip Bench Press with Chains

barbell + bench + weight plates + chains

Adds accommodating resistance that increases load at lockout, building explosive power and top-end strength

2. Wide Grip Bench Press with Bands

barbell + bench + weight plates + resistance bands

Creates variable resistance throughout the movement, forcing maximal acceleration and overloading the lockout phase

3. Wide Grip Bench Press with Pause

barbell + bench + weight plates + collars

Eliminates stretch reflex by pausing at chest, building raw strength and meeting competition standards

↕️ Similar Movements

Competition Grip Bench Press
Standard powerlifting variation with grip just outside shoulder width, balancing chest and tricep involvement
Close Grip Bench Press
Narrow grip variation that emphasizes triceps and increases range of motion for accessory work
Incline Bench Press
Angled pressing variation that targets upper chest and front delts while building overhead pressing strength
Board Press
Partial range bench press using boards on chest to overload lockout and build top-end strength
Larsen Press
Bench press with feet elevated, eliminating leg drive to isolate upper body pressing strength

Form Checklist

✓Grip the bar with hands positioned at or just inside the ring marks, typically 1.5-2x shoulder width
✓Retract and depress shoulder blades hard into the bench, creating a stable shelf and maintaining upper back tightness
✓Create an arch in your lower back while keeping glutes on bench and feet flat, driving through heels
✓Lower the bar in a controlled arc to the lower chest, keeping forearms vertical when viewed from the front
✓Touch chest lightly without bouncing, then drive the bar up and slightly back toward the rack in a J-curve path
✓Maintain wrist alignment over forearms and keep elbows at 45-60 degrees from torso, not flared to 90 degrees

Common Mistakes

  • •Gripping too wide beyond the legal powerlifting limit or so wide that shoulder stability is compromised
  • •Flaring elbows excessively to 90 degrees, which increases shoulder impingement risk and reduces pressing efficiency
  • •Losing shoulder blade retraction during the press, allowing shoulders to roll forward and losing tightness
  • •Bouncing the bar off the chest instead of controlling the descent and pausing briefly at the bottom
  • •Pressing the bar straight up instead of in a slight arc back toward the rack, fighting natural bar path
  • •Lifting hips off the bench or losing foot contact with the floor, breaking powerlifting competition rules

📈 When to Progress

Progress when you can complete 3 sets of 5 reps with consistent bar path, controlled tempo, and proper form while maintaining full body tension. For powerlifting purposes, consider progressing when your wide grip bench reaches 85-90% of your competition grip bench press, or when you can handle the same weight for 3+ reps that you previously could only manage for 1 rep.