The wide grip bench press is a variation of the standard bench press. You will probably notice that the wide grip bench press is very similar to the regular bench press; the only difference in the technique is that your hands are placed wider apart on the barbell. Many people find this version more strenuous and harder to perform compared to the regular bench press. The wide grip bench press works the pecs harder because of the greater strain placed on the upper chest; although your biceps and triceps are still working because the arms are constantly involved it’s not giving them a heavy work out.
Equipment Needed
To execute a wide grip bench press you will need the same equipment as when you perform a regular bench press. This involves a good quality weight bench that is comfortable and suits your needs. You will need a barbell and weights, never go over your limits with weights, thats how injuries are caused. If you feel uncomfortable performing the wide grip bench press, always use a friend or a spotter to help you out if you ever get into trouble with the weights.
Performing the Wide Grip Bench Press
To perform the wide grip bench press you need to have your weights set up, only place the amount of weights you feel comfortable with on the barbell, if you are inexperienced start off with a low amount of weights, gradually moving up in weights when you get used to the technique. When you have the weights racked up, lie down on the bench and make sure you are comfortable, place your hand on the barbell, make sure your hand are much wider than shoulder width apart (around 55cm from one hand to the other). Slowly lower the barbell but make sure it does not get too close to your chest as this can cause pain and stress to the shoulders and cause an injury. So when the barbell is around 3-4 inches from your chest lift the barbell in a controlled yet explosive fashion, repeat these stages and compete as many repetitions as you like or as many as you can handle.
Safety Advice
When performing a wide grip bench press it’s important to keep your chest up, lowering your chest could cause discomfort. Also make sure you do not arch your back too much as this can de-stabilize the lift. It is advisable to use a spotter or a friend to help you with this lift because if you get into trouble on your own and drop the weights, you could do yourself a lot of damage to the shoulder, arms, chest and other areas of the body.
The advantages of the performing a bench press with a wider grip is that it is very chest intensive and perfect if you are looking to focus your workout on that area of the body, just remember to stay safe by not lifting too much and not performing too many repetitions.
