Wide grip bench press

You need

How to do it

1. Set the barbell at a position that allows you to reach up and grab it without extending your arms completely. Your arms should be bent slightly as you lie on the bench and grab the bar.
2. Once you’ve set the barbell, lie on the bench and position yourself so the bar is directly over your forehead.
3. Reach up and grab the bar with an overhand grip. Use your thumbs to envelop the bar for extra support and safety.
4. Start with your hands shoulder-width apart and use a wider grip on each new set.
5. Retract your shoulder blades and dig them into the bench as you take your chest out.
6. Bring your feet back and in toward the bench by flexing your knees. Dig the balls of your feet into the floor and have your heels in the air.
7. Engage your upper body, squeeze your glutes, activate your quadriceps, take a breath, and unrack the barbell by flexing your triceps.
8. Bring the bar over your chest carefully.