Wide-grip bench press

• The wide-grip bench press is a compound exercise that is designed to target the chest and triceps more than the traditional bench press.
• This version of the exercise can help to build strength and muscle mass in the chest and triceps.
• Lifters may be able to handle more weight with this grip than with a more narrow grip.
• The wide-grip bench press can shorten the range of motion of the lift.
• It can be beneficial to incorporate this exercise into your routine, but it is important to use proper form and not lift more weight than you can safely handle.

1. Lie back on a flat bench with your feet firmly on the floor.
2. Place your hands on the barbell with a wide, pronated grip that is around 3 inches wider than shoulder width.
3. Lift the barbell from the rack and hold it straight over you with your arms locked. The barbell should be perpendicular to your torso and the floor. This is your starting position.
4. Take a deep breath in and slowly lower the barbell until you feel it on your middle chest.
5. Pause for a second, then exhale as you push the barbell back to the starting position using your chest muscles. Lock your arms and squeeze your chest at the top of the movement.
6. Hold for a second, then slowly lower the barbell again. It should take twice as long to lower the barbell as it did to push it up.
7. Repeat the movement for the desired number of repetitions.

Caution:

• If you are new to this exercise, it is recommended to have a spotter. If a spotter is not available, use lighter weights.
• Be careful not to let the barbell drift too far forward. The barbell should come down to your middle chest and nowhere else.
• Avoid bouncing the weight off your chest. Maintain control of the barbell throughout the exercise.

Variations:

• You can perform this exercise with dumbbells instead of a barbell.
• You can also use exercise bands for resistance.

1. Start with a warm-up set using a lighter weight to prepare your muscles for the exercise.
2. Perform some dynamic stretches for the chest and triceps, such as arm swings and chest openers.
3. Do a few sets of push-ups to activate your chest muscles and get blood flowing to the area.
4. Gradually increase the weight on the barbell as you progress through your warm-up sets.
5. Before starting your working sets, do a set of bench press with a medium grip to further warm up your chest and triceps.
6. Take a few minutes to mentally prepare yourself for the exercise and visualize a successful lift.
7. Use a spotter if possible, especially if you are new to this exercise or lifting heavy weights.
8. Focus on maintaining proper form throughout the exercise, keeping your back flat on the bench and your feet firmly planted on the floor.
9. Control the descent of the barbell, taking at least twice as long to lower it as it takes to push it back up.
10. Listen to your body and stop if you feel any pain or discomfort in your shoulders or chest.

1. Always use a spotter, especially if you are new to this exercise. If a spotter is not available, start with a conservative amount of weight.
2. Keep the barbell under control at all times. Avoid bouncing the weight off your chest and ensure that you have full control throughout the movement.
3. Position your hands in a wide, pronated grip that is around 3 inches away from shoulder width. This will help target the chest muscles effectively.
4. Lower the bar slowly and under control until you feel it on your middle chest. Avoid letting the bar drift too far forward or fall on any other part of your body.
5. Exhale and push the bar back to the starting position, using your chest muscles. Lock your arms and squeeze your chest at the top of the movement for a second before starting the descent again.
6. Take at least twice as long to lower the bar than to push it up. This ensures proper muscle engagement and control throughout the exercise.
7. Consider using dumbbells or exercise bands as variations of this exercise to add variety to your routine.
8. If you experience shoulder pain or injuries while performing the wide-grip bench press, consult a fitness professional or modify the exercise to a more comfortable grip.

• Remember to always prioritize proper form and technique over lifting heavy weights. Start with lighter weights and gradually