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Chest

Wide-Grip Barbell Bench Press

Wide-Grip Barbell Bench Press (Start)Wide-Grip Barbell Bench Press (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A bench press with a wider grip that shifts more work to the chest.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench with your eyes under the bar and your feet planted.
  2. 2Grip the bar with a wide overhand grip, about 1.5 times shoulder width.

How to perform

  1. 1Unrack the bar and lower it to your mid chest under control.
  2. 2Keep your elbows at about 60–75 degrees from your torso.
  3. 3Touch your chest lightly without bouncing.
  4. 4Press the bar back up to straight arms.

Alternatives

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More with Barbell

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Stretches for Chest

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