How to Do Barbell Wide Bench Press

Barbell Wide Bench Press is a chest exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Wide Bench Press

  1. 01Lie on the bench and grip the barbell with hands significantly wider than shoulder-width, ensuring the forearms are vertical at the bottom of the movement.
  2. 02Unrack the barbell and stabilize the weight directly over the mid-chest with elbows locked out.
  3. 03Inhale and lower the barbell to the sternum, keeping the elbows flared slightly out to emphasize the chest.
  4. 04Press the barbell back to the starting position while exhaling and maintaining contact between the shoulder blades and the bench.
  5. 05Lock out the elbows at the top before initiating the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Wide Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical forearm position throughout the press to prevent excessive strain on the shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Wide Bench Press questions

What muscles does Barbell Wide Bench Press work?

Barbell Wide Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Barbell Wide Bench Press correctly?

Lie on the bench and grip the barbell with hands significantly wider than shoulder-width, ensuring the forearms are vertical at the bottom of the movement. Unrack the barbell and stabilize the weight directly over the mid-chest with elbows locked out. Inhale and lower the barbell to the sternum, keeping the elbows flared slightly out to emphasize the chest. Press the barbell back to the starting position while exhaling and maintaining contact between the shoulder blades and the bench. Lock out the elbows at the top before initiating the next repetition.

What is the A90 coach tip for Barbell Wide Bench Press?

Maintain a vertical forearm position throughout the press to prevent excessive strain on the shoulder capsule.

Is Barbell Wide Bench Press suitable for beginners?

Barbell Wide Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Wide Bench Press?

Barbell Wide Bench Press uses barbell and bench.

A90 Intelligence

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