Wide Grip Bench Press

This is an exercise for chest, triceps and shoulder strengthening.


  1. Lie flat on a bench with your feet flat on the floor.
  2. Place your hands wider than shoulder width apart on the bar and lift it off the rack, this is starting position.
  3. Bring the bar over your chest and lower it till it is just above your body.
  4. Extend your arms upward and raise the bar straight up.
  5. Pause for a moment and with slow controlled movement, return the bar to starting position.
  6. Repeat.


Ensure that your hips and back remain in contact through out the exercise.

Exercise images by Everkinetic.