Barbell Wide Bench Press – How To Develop A Strong Wide Chest

Barbell Wide Bench Press really is a good activity to train your Chest. Are you searching to maintain excellent form and develop your Chest quickly? Simply read our guide so that you commence now.

Barbell Wide Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Barbell and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Wide Bench Press Procedure

  • To begin, lie down on the bench with your feet under your knees to brace.
  • Un-rack the barbell from the rack with a wide overhand grip.
  • Then bring the bar over your chest with your arms straight.
  • Next, lower the bar down to your chest, moving the bar in a vertical line, minimizing any horizontal movements.
  • Now, press the bar up until your arms are extended fully.
  • Repeat your wide grip bench press until your set is complete.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


If you’d like to generate the most effective outcomes, you will want to stick to these timeless tips. Most Importantly, when you would like to thwart the probability of an injury, you should use these tips.

  • Inhale While You Stretch Your Muscular Tissues And Exhale While You Flex Your Muscle Tissues.
  • Utilize A Power Rack With Appropriately Setting In Place Safety Bars. With appropriate safe practices, you will motivate yourself harder and your pump will rise.
  • Execute The Very Least 3 Of 8-20 Repetitions For Muscle Bulk. Presently there are many theories on how Hypertrophy is initiated, most concur that sets using 60-80

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to refrain from these fairly typical mistakes to ensure ideal form and muscle gains. Moreover, when you avoid these issues you will lessen the prospect of developing injuries.

  • Avoid The Urge To Make It To Easy. Your main way to obtain gains will be to challenge yourself.
  • It Is Best If You Don’t begin using inadequate technique. Incorrect form is certainly a fast path to obtain a physical injury.
  • Stop Trying To Speed Through Your Training Session. Whenever you hurry your training session you are liable to have improper form and accidental injuries.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Wide Bench Press Recap

So now you should certainly complete barbell wide bench press thoroughly. So now add barbell wide bench press as a piece of your repeated strength training strategy to form your Chest.

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