Barbell Wide Bench Press
Expert Advice
Ensure that you maintain a controlled movement and do not bounce the bar off your chest to protect your shoulders.
How-to-do Steps
- Lie on a flat bench with your feet planted on the ground.
- Grip the barbell wider than shoulder-width apart.
- Unrack the barbell and lower it slowly to your chest.
- Press the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Wide Bench Press primarily targets the Chest, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Wide Bench Press work?
Barbell Wide Bench Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Wide Bench Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Wide Bench Press suitable for beginners?
Barbell Wide Bench Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
