Are you tired of feeling like your barbell wide bench press isn’t giving you the results you want? Do you find yourself struggling to properly execute this exercise without feeling pain or discomfort? You’re not alone. Many beginners and even experienced lifters can feel frustrated with this exercise due to a lack of understanding of proper form and technique. But don’t worry, there’s hope! In this blog post, we’ll dive into the common mistakes made during the barbell wide bench press and provide you with expert tips and tricks to fix them, helping you achieve the gains you’ve been working towards.
Barbell Wide Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Barbell and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Wide Bench Press Instructions
- 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.
Video Tutorial
Barbell Wide Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Barbell Wide Bench Press
The barbell wide bench press is an effective exercise for targeting the pectoralis major – sternal muscle. This exercise is great for strengthening and toning the chest muscles, as well as increasing upper body strength and stability. Performing this exercise regularly can help to increase the size and definition of the pectoralis major – sternal muscle, while improving posture, range of motion, and muscular balance throughout the body. Additionally, incorporating this exercise into your strength training routine can help to prevent injuries by improving the stability and strength of the chest muscles.
Tips for Performing Barbell Wide Bench Press
If you’re looking to get fit, the barbell wide bench press is an excellent exercise to incorporate into your workout. It is a compound exercise that targets the chest, shoulders, and arms, while also engaging your core and back muscles. To get the most out of this exercise, it’s important to use proper form and technique. Here are some tips to help you make the most of your barbell wide bench press:
- 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% within your 1RM are going to cause hypertrophy.
- Keep A Lifting Journal. You should have a journal of every weights, sets, and repetitions. When you are top of the class you will also write down your rest periods. Now there are a whole lot of high-quality apps to use a diary, or you could simply try a little note pad.
- Always Keep Your Core Flexed. For most exercises, you will need to support your backbone by flexing your abs to strengthen your inner pressure all-around your backbone.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the barbell wide bench press, it is important to be aware of some common mistakes that can potentially lead to an injury or subpar performance. To ensure you are getting the most out of this exercise and avoiding any potential harm, it is essential to be mindful of the following errors.
- 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.
Find More Barbell Exercises Here
Variations and Complementary Exercises
There are numerous exercises you can use to supplement the barbell wide bench press and to add variety to your workout. These variations, alternatives, and complementary exercises will help you target the same muscles as the barbell wide bench press while providing an extra challenge and helping to prevent a plateau in your progress. Below is a list of some of the most popular variations and alternatives that you can use to mix up your routine.
Barbell Bench Press
The Barbell Bench Press is an excellent exercise for strengthening the chest, shoulders, and triceps. It is a great complement or alternative to the Barbell Wide Bench Press, as it allows you to focus on the chest while still working the other muscles. The Barbell Bench Press is performed by lying flat on a bench and pressing a barbell upwards until your arms are straight, then lowering it back down. It is important to keep your elbows in close to your body and not flare them out, as this can lead to shoulder injuries. The Barbell Bench Press is a great exercise for adding size and strength to your upper body.
Barbell Wide Reverse Grip Bench Press
The Barbell Wide Reverse Grip Bench Press is an excellent complementary or alternative exercise for the Barbell Wide Bench Press. This exercise works the same muscles, but with a different angle of emphasis. The palms are facing towards you instead of away from you, which recruits the triceps more than the regular wide grip bench press. The reverse grip also allows for a longer range of motion, and a greater stretch in the chest muscles. This makes it an ideal exercise for increasing size and strength in the chest.
Barbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench Press is an alternative exercise to the Barbell Wide Bench Press. This exercise targets the same chest muscles as the Barbell Wide Bench Press but with a different emphasis on the triceps and anterior deltoids. By gripping the barbell with a reverse grip, the lifter is able to recruit more of the triceps and anterior deltoids in the lift, thus providing more emphasis on these muscles. Additionally, due to the reverse grip and the decline bench angle, the lifter is able to more effectively target the lower chest muscles. The Barbell Reverse Grip Decline Bench Press is a great alternative exercise for those looking to target the chest muscles from a different angle or add more emphasis on their triceps and anterior deltoids.
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Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great complementary or alternative exercise to the Barbell Wide Bench Press. This exercise targets the lower chest and core muscles more than the Barbell Wide Bench Press does. The decline angle forces the lifter to use their bodyweight to stabilize their body, which increases the intensity of the exercise. Additionally, using dumbbells as opposed to a barbell allows for a greater range of motion, as well as better control and balance. This exercise is an excellent way to target the lower chest muscles while also strengthening the core.
Cable Chest Press
The Cable Chest Press is a great complementary or alternative exercise to the Barbell Wide Bench Press. It is a compound chest exercise that targets the chest, shoulder, and triceps muscles. This exercise can be performed using a cable machine, and the resistance is adjustable for varying levels of difficulty. The Cable Chest Press is ideal for targeting the chest muscles in a different way than the Barbell Wide Bench Press, since the cable machine provides constant tension throughout the range of motion. This makes it an ideal exercise for developing strength and increasing muscular endurance.
Lever Incline Chest Press (Machine)
The Lever Incline Chest Press is a great machine-based alternative to the Barbell Wide Bench Press. This exercise targets the same muscles as the barbell press but is more effective at isolating the chest muscles while reducing strain on the shoulders. It also provides a greater range of motion than the barbell press, allowing for a deeper stretch in the chest and increased muscle activation. The Lever Incline Chest Press is an ideal complement to the Barbell Wide Bench Press, providing a more targeted and intense workout for your chest muscles.
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Opposing Complementary Exercises
In order to make sure you are developing a balanced body, it is important to also include exercises that work the opposing muscle groups of the Barbell Wide Bench Press. This means you should also work on exercises that focus on the back muscles. This will help to create a healthy balance between the chest and back muscles, preventing injury and improving performance. The following exercises are great for targeting the back muscles:
Inverted Row Underhand Grip
The Inverted Row Underhand Grip is an excellent complementary exercise to the Barbell Wide Bench Press. It helps to target the opposing muscle group in the upper body by working the back and shoulder muscles. This exercise requires a barbell, which is held at shoulder-width apart while lying face down on the floor. The user then pulls up their body with their arms, using the back muscles to raise the body up, before slowly lowering the body back down again. This exercise helps to develop overall strength and stability in the upper body and helps to balance out the Barbell Wide Bench Press, which primarily works the chest muscles.
Reverse Fly With Bands
Reverse Fly With Bands is an excellent complementary exercise to the Barbell Wide Bench Press. It works the opposing muscle group, specifically the back and shoulder muscles. This exercise helps to build strength and stability in the back and shoulder area. It also helps to improve posture by strengthening the upper back muscles. Reverse Fly With Bands is a great way to finish off a chest workout, as it helps to round out the development of the upper body.
Smith Machine Bent Over Row
The Smith Machine Bent Over Row is a great exercise to complement the Barbell Wide Bench Press. This exercise works the opposing muscle group, the back, and strengthens the lats and rhomboids. It also helps to improve posture and helps to keep the shoulder blades in a retracted position. This exercise can be done with a barbell or dumbbells, and helps to improve overall stability and strength. The Smith Machine Bent Over Row allows for more controlled movement, allowing for a greater range of motion and providing an increased challenge. By pairing the Barbell Wide Bench Press with the Smith Machine Bent Over Row, you can achieve greater balance between the chest and back muscles, ultimately helping to improve your overall fitness.
Get Wider and Stronger with Barbell Wide Bench Press
The barbell wide bench press is a great exercise for those looking to build a broader chest and stronger upper body. By using a wider hand placement on the barbell, you will engage more chest muscles and increase the range of motion of the exercise. This results in a more challenging workout that helps to create a wider, more defined chest. Additionally, the barbell allows you to add more weight as you build strength, making it an effective exercise for building overall upper body strength. Incorporating the barbell wide bench press into your workout routine can help you achieve the full-chested, strong look you desire.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
