Press a loaded barbell upward from the chest while lying on a bench, primarily working the pectoral muscles. The movement extends the elbows to lift the weight back to the start position.
How to do the Wide Grip Bench Press#
- Lie back on a flat bench with your feet planted and grip the barbell slightly wider than shoulder-width.
- Unrack the bar and hold it directly above your chest with your arms locked.
- Pull your shoulder blades together and keep your shoulders down as you set your elbows to about a 45–90° angle.
- Inhale and lower the bar under control to the middle of your chest.
- Pause briefly, then exhale and press the bar back up until your arms are straight, and carefully rack the bar when finished.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Allowing the elbows to flare out excessively.
- Bouncing the bar off the chest for momentum.
- Lifting the feet or losing contact between feet and floor.
- Overarching the lower back instead of keeping a stable midline.
How much should you bench press?#
What the average bench press actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
