Chest, Hyperstrike Exercise Videos, Shoulders, Triceps

Wide-Grip Bench Press

[Elite_video_player id=”273″]

Muscle Groups
  • Chest
  • Shoulders
  • Triceps
  • Chest strength
  • Front deltoids strength
  • Triceps strength


The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.


  • Lying on a bench, hold the barbell directly over the chest, arms straight and hands placed wide apart.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.


  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench