The Barbell Wide Bench Press is a variation of the traditional bench press that targets the chest, shoulders, and triceps. By using a wider grip on the barbell, this exercise places a greater emphasis on the outer chest muscles.
How to perform
Here are step-by-step instructions for performing the Barbell Wide Bench Press:1. Begin by lying flat on a bench with your feet planted firmly on the ground and your back pressed into the bench.
2. Grip the barbell with a wide grip, slightly wider than shoulder-width apart. Ensure your hands are in a pronated position (palms facing away from you).
3. Lift the barbell off the rack and hold it directly over your chest with your arms fully extended.
4. Lower the barbell slowly towards your chest, keeping your elbows at a 45-degree angle to your body.
5. Pause when the barbell is just above your chest, and then press the barbell back up to the starting position, fully extending your arms.
6. Perform the desired number of repetitions, ensuring to maintain control and proper form throughout the exercise.
7. Once you have completed your set, carefully rack the barbell back on the rack.
Remember to warm up properly before performing the Barbell Wide Bench Press and start with a lighter weight to ensure proper form and minimize the risk of injury. Adjust the weight as needed to challenge yourself while maintaining proper technique.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.