Wide Grip Barbell Bench Press Tips
Exercise Function:
The Wide Grip Barbell Bench Press will help build overall mass and strength in the entire pectorals. There is a bit more focus on the outer pecs and shoulders in this variation than with the standard flat bench press. It will also fully develop the front deltoids and triceps.
Description:
The favorite of all upper body exercises and the primary focus of this website, the barbell bench press has long been considered a true test of upper body strength. There is no other upper body exercise that can involve as many muscle fibers and contribute to overall upper body size and strength. One of the 3 major power lifts, and a staple in nearly every weightlifting routine its benefits are unmatched. The bench press utilizes many muscles groups which has the ability to incite the body to produce testosterone naturally. This is critical towards building size and strength naturally. The bench press is one of the most fundamental compound exercises performed by the upper body. This exercise primarily uses the pectorals, front delts and triceps. However, when done correctly and with sufficient intensity there is benefit to numerous other secondary muscle groups such as the side and rear delts, lats, abdomen and yes even the legs. Performing an intense bench press will require use of many other stabilizer muscles in order to become successful in maximizing your potential.
Performance:
Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. In this variation of the This exercise is exactly the same as the medium grip barbell bench press except your grip should be wider than the shoulders. Your hands should be wrapped fully around the bar. Using your palm only to hold the bar will stress the wrist and put you in great danger of the weight slipping out of your grasp.
Lift the bar off the rack and bring it out over your lower chest. Note that many people do not bring the weight out over the lower chest before it is lowered. This results in an awkward angle lowering the bar to the chest which will rob you of power and mechanical advantages. If you have the luxury of a spotter have them lift off the weight and help you bring it out over the chest before they let go. This will add years to your heavy benching career by taking great stress off the shoulder joint.
Once the bar has been moved over your lower chest you then lower the bar with control to the chest just below the sternum. There are two important things to remember here. First you need to lower the bar on the slow side and fully under control. Dropping the weight too fast will require great energy to stop the bar and return it back to the starting position. Brining the weight down too slow will also rob you of valuable energy. Simply bring the bar down under control to the chest and then pause for a brief moment before pushing the weight back up. The second thing to remember is to bring the weight down low on the chest just below the sternum. Bringing the weight down too high will result in great stress on the shoulder and the lack of your ability to utilize the powerful back muscles as a stabilizer to drive the weight upwards.
When lowering the bar you must also try to keep your arms tucked into your sides and do not flare your elbows out when lowering or pushing the bar back up. Breathe in as you lower the bar and either hold your breath as you push or exhale slightly as you drive the bar upwards as fast as you possibly can to the starting position. Force equals mass times acceleration. The faster you can move the weight (using proper form) the more force you will develop. Of course, as a beginner, you will need to focus on form for a while before you can really push the speed envelope. Unless you are under direction to attempt a different routine always use a full range of motion, keep the arms in, pause at the bottom and keep your elbows tucked to your sides. There are partial exercise techniques and variations of every exercise that can be explored, however, herein we are trying to instruct on pure fundamental form.
A modest back arch while tightening the back and abdomen at the same time pressing your feet into the floor is recommended for everyone. A more pronounced arch may be used to maximize your mechanical advantage to press extremely heavy weights. You should try and maintain contact with your buttocks and upper back to the bench at all times. Feet will press into the floor but not move.
Things to Avoid:
Try to avoid using the palms only grip with the thumbs tucked under if you value your teeth and want to avoid crushing your throat or ribcage. Avoid bouncing the weight off your chest by dropping it fast and popping it back up using momentum. This not only can damage the joints and rib cage it avoids using the muscles in the way they are supposed to be used. Avoid flaring the elbows out and bringing the bar down on the upper chest as you lower and raise the bar and your shoulder joints will thank you.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
