Chest
The main area this variation is designed to train.
Exercise guide
Wide-Grip Barbell Bench Press
Learn how to do the Wide-Grip Barbell Bench Press exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Shoulders, Arms.
Strength
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Wide-Grip Barbell Bench Press
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseNeck Press
Neck Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseWide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseWide-Grip Decline Barbell Pullover
Wide-Grip Decline Barbell Pullover is a intermediate strength that mainly trains your chest using barbell.
View exerciseFAQ
Common questions about Wide-Grip Barbell Bench Press.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Wide-Grip Barbell Bench Press work?
Wide-Grip Barbell Bench Press mainly works the chest. It can also involve shoulders, arms depending on your setup and range of motion.
Is Wide-Grip Barbell Bench Press beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Wide-Grip Barbell Bench Press?
You will usually need Barbell for this variation.
How should I progress Wide-Grip Barbell Bench Press?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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