Wide-Grip Barbell Bench Press

The wide-grip bench press is a foundational compound lift that maximizes chest activation. It is often used to increase pec size and reduce strain on the triceps.

Instructions

1. Lie flat on a bench and grip the bar wider than shoulder width.
2. Unrack the bar and hold it directly above your chest with arms locked out.
3. Lower the bar in a controlled motion until it touches the middle of your chest.
4. Press it back up explosively, locking your arms and squeezing your chest.
5. Repeat for reps with consistent form and breathing.