Train.exerciseLibrary.primaryMuscles

• Pectoralis major

Secondary muscles

• Triceps brachii
• Anterior deltoid
• Serratus anterior

Technique

• Lie on the bench with eyes under the bar and shoulder blades retracted.
• Grip the bar wider than shoulder width — typically 1.5× shoulder width or more.
• Unrack and position the bar above the upper chest.
• Lower the bar under control to the lower chest or upper abdomen.
• Keep forearms as vertical as possible at the bottom.
• Press the bar upward in a slight arc without lifting the hips off the bench.

Common mistakes

• Grip that is too wide, stressing the shoulders.
• Bouncing the bar off the chest.
• Losing shoulder blade retraction.
• Excessive elbow flare beyond comfort.
• Incomplete range of motion.

Special recommendations

• Wide grip increases chest emphasis compared with a standard grip.
• Compare with the standard barbell bench press entry for grip options.
• Use a spotter when training close to failure.
• Adjust grip width to shoulder comfort — wider is not always better.

When to use

• Emphasizing chest involvement in pressing.
• Variation after standard-grip bench work.
• Hypertrophy-focused chest training.

Consider modifications if

• Moderate shoulder pain occurs during pressing movements.
• Moderate chest or shoulder discomfort increases with loading.
• Proper bench setup and technique cannot be maintained safely.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Intermediate
• Advanced