Barbell wide bench press

Category

Chest

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Pectoralis Major

Secondary muscles

Deltoids, Triceps Brachii

How to do it

1. Lie flat on a bench with your feet firmly planted on the floor. Hold a barbell with an overhand grip (palms facing forward), hands placed wider than shoulder-width apart. Position the barbell directly above your chest with your arms fully extended.
2. Slowly lower the barbell to your chest by bending your elbows, keeping them at a 45-degree angle to your body.
3. Once the barbell lightly touches your chest, push the barbell back up to the starting position by extending your arms fully.
4. Repeat for the desired number of repetitions.

Form tips

• Keep your chest up and shoulders retracted throughout the movement to maximize chest engagement.
• Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it back down.
• Keep your feet firmly planted on the floor for stability and support.