Exercise library
Chest
Wide-Grip Barbell Bench Press
- Primary muscle
- Chest
- Also works
- Shoulders, Triceps
- Equipment
- Barbell
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Lie flat and take a grip noticeably wider than shoulder width. Lower the bar to mid-chest with a shorter range of motion, then press back up. The wider grip biases the chest over the triceps.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Bench PressBarbellHorizontal push
- Barbell Floor PressBarbellHorizontal push
- Decline Barbell Bench PressBarbellHorizontal push
- Incline Barbell Bench PressBarbellHorizontal push
- Reverse-Grip Barbell Bench PressBarbellHorizontal push
- Archer Push-UpBodyweightHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: