the wide grip shortens the press and changes how the shoulder is loaded, so
more of the work lands on the chest and less on the triceps
the load half of a pair with the close-grip bench, which runs the same trade
backwards
Execution
Lie on the bench with your grip wider than a standard bench press, arch your
back and set your feet. Squeeze your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar to the bottom of your chest
let your elbows flare wider than you would on a standard bench
pause briefly at the point of contact
press back up, pushing yourself away from the bar
finish by locking out and stabilizing
The shorter travel means less bar movement for the same work, so expect more
weight here than on a standard bench.
Purpose
chest builder that trades range for load
the wide grip shortens the press and changes how the shoulder is loaded, so
more of the work lands on the chest and less on the triceps
the load half of a pair with the close-grip bench, which runs the same trade
backwards
Execution
Lie on the bench with your grip wider than a standard bench press, arch your
back and set your feet. Squeeze your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar to the bottom of your chest
let your elbows flare wider than you would on a standard bench
pause briefly at the point of contact
press back up, pushing yourself away from the bar
finish by locking out and stabilizing
The shorter travel means less bar movement for the same work, so expect more
weight here than on a standard bench.