How to perform Barbell Bench Press Wide Grip with proper form

Setup

1. Position yourself: Lie flat on a bench with your feet flat on the floor.
2. Grip: Use a wide grip on the barbell, hands positioned beyond shoulder-width apart.

Execution

1. Unrack the bar: Lift the bar off the rack, holding it directly above your chest with arms fully extended.
2. Lower the bar: Inhale and lower the bar slowly to your chest, keeping elbows at about a 45-degree angle from your body.
3. Press the bar: Exhale as you push the bar back up to the starting position, fully extending your arms without locking your elbows.

Tips

• Keep your shoulder blades retracted and back flat against the bench.
• Maintain a neutral wrist position.
• Avoid bouncing the bar off your chest; control the movement.

Safety

• Use a spotter or safety clips to avoid accidents.
• Ensure the bench and equipment are stable before starting.