Wide Grip Incline Barbell Bench Press
Exercise Function: Wide grip incline barbell bench presses will help to build strength and size in the entire pectorals with a focus on the upper and outer pectorals. There is a bit more focus on the shoulders in this variation than with the standard grip incline or flat barbell bench press. It will also help to fully develop the front deltoids and triceps.
Description: This exercise is a great way to focus on the upper and outer chest muscles. Especially useful in balancing a chest routine this exercise can add the finishing touches to your chest development. Be careful not to go overly heavy if this exercise starts to hurt your shoulders. A wide grip in general will place a bit more stress on the shoulder joint. However, when used with common sense you can reap the rewards of this chest exercise variation.
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 standard incline bench press 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 upper chest. Note that many people do not bring the weight out over the upper 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 upper 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 on the chest just above 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:
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.
