{"id":45399,"date":"2022-07-30T03:08:04","date_gmt":"2022-07-30T03:08:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45399"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"wide-grip-bench-press","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/","title":{"rendered":"Wide Grip Bench Press &#8211; How To Do It &#038; Its Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Wide_Grip_Bench_Press_Muscles_Worked\" >Wide Grip Bench Press Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Pectoralis_Major\" >Pectoralis Major<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Anterior_Deltoid\" >Anterior Deltoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Triceps_Brachii\" >Triceps Brachii<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Benefits_Of_The_Wide_Grip_Bench_Press\" >Benefits Of The Wide Grip Bench Press<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Activates_More_Muscle_Fibers\" >It Activates More Muscle Fibers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Builds_Functional_Strength\" >It Builds Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Shortens_The_Bar_Path\" >It Shortens The Bar Path<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Increases_Shoulder_Stability\" >It Increases Shoulder Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Improves_Posture\" >It Improves Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Reduces_Horizontal_Elbow_Displacement\" >It Reduces Horizontal Elbow Displacement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Flattens_The_Resistance_Curve\" >It Flattens The Resistance Curve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#It_Isolates_The_Chest_Muscles\" >It Isolates The Chest Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#How_To_Perform_The_Wide_Grip_Bench_Press\" >How To Perform The Wide Grip Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#How_Wide_Should_Your_Grip_Be\" >How Wide Should Your Grip Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Common_Mistakes_And_Safety_Tips\" >Common Mistakes And Safety Tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The bench press is one of the most popular exercises in the gym, and for a good reason. It is a great exercise for building strength and muscle mass in the chest, shoulders, and arms. <\/span><span style=\"font-weight: 400;\">There are many different ways to perform the bench press, but one of the most effective is the wide grip bench press. As the name implies, this variation of the bench press is performed with a wide grip. <\/span><span style=\"font-weight: 400;\">There are many benefits to performing the wide grip bench press that we&#8217;ll go over in this article. We&#8217;ll also provide a step-by-step guide on how to properly execute this exercise.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide_Grip_Bench_Press_Muscles_Worked\"><\/span><strong>Wide Grip Bench Press Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The bench press targets three <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">major muscle groups<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pectoralis_Major\"><\/span><strong>Pectoralis Major<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pectoralis major is the large muscle that makes up the majority of the chest. This muscle is responsible for bringing the arms together in front of the body (as in a bench press).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike other variations of the bench press, the wide-grip bench press puts a greater emphasis on the outer portion of the pectoralis major.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anterior_Deltoid\"><\/span>Anterior Deltoid<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The anterior deltoids are a group of <a href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\">muscles<\/a> located at the front of the shoulder. The primary function of the anterior deltoid is to lift the arm forward and up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The wide-grip bench press doesn&#8217;t place as much emphasis on the anterior deltoids as other variations of the bench press, but they are still worked to a certain degree.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Triceps_Brachii\"><\/span><strong>Triceps Brachii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps brachii is a large <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">muscle<\/a> located at the back of the upper arm. The primary function of the triceps brachii is to extend the elbow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with the anterior deltoids, the wide-grip bench press doesn&#8217;t place as much emphasis on the triceps brachii as other variations of the bench press. However, they are still worked to a certain degree.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\">Bench Workouts For Strength And Size \u2013 How To Build Muscle On A Bench<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\"><img decoding=\"async\" class=\"aligncenter wp-image-43401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_The_Wide_Grip_Bench_Press\"><\/span><strong>Benefits Of The Wide Grip Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is it better to have a wide or narrow grip on the bench press? It depends. The wide grip bench press is a great exercise for building strength and size in the chest, shoulders, and arms. Here are some of the <a href=\"https:\/\/betterme.world\/articles\/types-of-posture\/\">benefits<\/a> of this exercise:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Activates_More_Muscle_Fibers\"><\/span><strong>It Activates More Muscle Fibers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All your muscles are made up of fibers. When you exercise you are actually tearing away at these muscle fibers. This is what causes the muscle soreness that you feel after a workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more muscle fibers you can activate, the more growth you will see. The wide grip bench press is very effective at activating more muscle fibers than other variations of the bench press because it places more stress on the muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Builds_Functional_Strength\"><\/span><strong>It Builds Functional Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Functional strength is the type of strength that you use in everyday activities. The bench press is a great exercise for building functional strength because it trains your muscles to work together (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/12\/6444\/pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Shortens_The_Bar_Path\"><\/span><strong>It Shortens The Bar Path<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bar path is the distance that the bar travels from the starting position to the ending position. The shorter the bar path, the less work your muscles have to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This bench press has a shorter bar path than other variations of the bench press, which means you&#8217;re able to lift a heavier weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Increases_Shoulder_Stability\"><\/span><strong>It Increases Shoulder Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The wide grip bench press is a great exercise for increasing shoulder stability. This is because the exercise places more emphasis on the stabilizer muscles around the shoulder joint (<\/span><a href=\"https:\/\/blog.nasm.org\/biomechanics-of-the-bench-press\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Improves_Posture\"><\/span><strong>It Improves Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The wide grip bench press can also help to <a href=\"https:\/\/betterme.world\/articles\/4-week-body-transformation-female\/\">improve your posture<\/a>. This is because the exercise strengthens the muscles in your upper back and shoulders (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2020.637066\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Reduces_Horizontal_Elbow_Displacement\"><\/span><strong>It Reduces Horizontal Elbow Displacement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A common mistake that people make when performing the bench press is in allowing their elbows to spread out to the sides (this is called horizontal elbow displacement). This puts unnecessary stress on the shoulder joint and can lead to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The wide grip <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">bench press<\/a> reduces horizontal elbow displacement because it places your arms in a more natural position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\"><img decoding=\"async\" class=\"aligncenter wp-image-38853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1024x576.png\" alt=\"wide grip bench press\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Flattens_The_Resistance_Curve\"><\/span><strong>It Flattens The Resistance Curve<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The resistance curve is the amount of resistance that your muscles have to overcome at different points in the exercise. The flat resistance curve of the wide grip bench press makes it a more efficient exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Isolates_The_Chest_Muscles\"><\/span><strong>It Isolates The Chest Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The wide grip bench press is a great exercise for isolating the chest muscles. This is because the exercise places more emphasis on the chest muscles and less on the triceps and shoulders.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_The_Wide_Grip_Bench_Press\"><\/span><strong>How To Perform The Wide Grip Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve gone over the <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-hungry-after-working-out\/\">benefits<\/a> of the wide grip bench press, let&#8217;s take a look at how to properly execute this exercise. Here is a step-by-step guide:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a flat bench with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the bar slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back and squeeze your glutes. This will help to stabilize your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the bar off the rack and lower it to your sternum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment and then press the bar back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\"><img decoding=\"async\" class=\"aligncenter wp-image-38689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1024x576.png\" alt=\"wide grip bench press\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Wide_Should_Your_Grip_Be\"><\/span><strong>How Wide Should Your Grip Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question depends on several factors, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your muscle mass<\/b><span style=\"font-weight: 400;\"> &#8211; if you already have large muscles in the chest and shoulders, you won&#8217;t need to use as wide of a grip. A moderately wide grip will be sufficient.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your level of experience<\/b><span style=\"font-weight: 400;\"> &#8211; if you&#8217;re new to weightlifting, you&#8217;ll want to start with a moderately wide grip. As you get more experience, you can experiment with a wider grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your goals<\/b><span style=\"font-weight: 400;\"> &#8211; if your goal is to target as many muscles at once, a moderately wide grip will be best. If you&#8217;re trying to focus on a specific muscle group, especially the delts or lats, then a wide grip will be more effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your leverages <\/b><span style=\"font-weight: 400;\">&#8211; if you have long arms, you&#8217;ll be able to use a wider grip than someone with short arms. Additionally, if you can arch your back well, you&#8217;ll also be able to use a wider grip.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In general, most people will benefit from using a grip that is somewhere between shoulder-width and one and a half times shoulder-width. Experiment with different grips and see what works best for you.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\">Average Bench Press By Age: The Truth According To Experts<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_And_Safety_Tips\"><\/span><strong>Common Mistakes And Safety Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few common mistakes that people make when performing the wide grip bench press. Here are some safety tips to keep in mind (<\/span><a href=\"https:\/\/blog.nasm.org\/biomechanics-of-the-bench-press\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t arch your back too much<\/b><span style=\"font-weight: 400;\"> &#8211; this can put unnecessary strain on your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t bounce the bar off your chest<\/b><span style=\"font-weight: 400;\"> &#8211; this can damage your sternum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t allow your elbows to flare out <\/b><span style=\"font-weight: 400;\">&#8211; this puts unnecessary stress on the shoulder joint.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a spotter<\/b><span style=\"font-weight: 400;\"> &#8211; this exercise is best performed with a spotter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use proper form<\/b><span style=\"font-weight: 400;\"> &#8211; always use proper form when lifting weights to avoid injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up and cool down<\/b><span style=\"font-weight: 400;\"> &#8211; be sure to warm up and cool down before and after your workout. This helps to prevent injury and increase your flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t overload the bar<\/b><span style=\"font-weight: 400;\"> &#8211; only lift as much weight as you can handle. Start with a weightless bar and gradually increase the amount of weight you lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t use momentum <\/b><span style=\"font-weight: 400;\">&#8211; don&#8217;t swing the bar or use momentum to lift the weight. This can lead to injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t rush the exercise<\/b><span style=\"font-weight: 400;\"> &#8211; take your time and focus on each rep.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\"><img decoding=\"async\" class=\"aligncenter wp-image-38641 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png\" alt=\"wide grip bench press\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5442.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The wide grip bench press is a great exercise for building strength and muscle mass in the chest, shoulders, and arms. This exercise also has many other benefits, such as increasing shoulder stability and improving posture.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Bench_Press\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The bench press is one of the most popular exercises in the gym, and for a good reason. It is a great exercise for building strength and muscle mass in the chest, shoulders, and arms. There are many different ways to perform the bench press, but one of the most effective is the wide grip [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45400,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-45399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wide Grip Bench Press - How To Do It &amp; Its Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 WIDE GRIP BENCH PRESS \u27a4 is a great exercise for building strength and muscle mass. Learn how to properly execute this exercise with this step-by-step guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wide Grip Bench Press - How To Do It &amp; Its Benefits\" \/>\n<meta property=\"og:description\" content=\"The \u2605 WIDE GRIP BENCH PRESS \u27a4 is a great exercise for building strength and muscle mass. Learn how to properly execute this exercise with this step-by-step guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/242ce0e2fb171c4d8866eb35ed0e29c4\"},\"headline\":\"Wide Grip Bench Press &#8211; How To Do It &#038; Its Benefits\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\"},\"wordCount\":1465,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The bench press is one of the most popular exercises in the gym, and for a good reason. It is a great exercise for building strength and muscle mass in the chest, shoulders, and arms. <\/span><span style=\\\"font-weight: 400;\\\">There are many different ways to perform the bench press, but one of the most effective is the wide grip bench press. As the name implies, this variation of the bench press is performed with a wide grip. <\/span><span style=\\\"font-weight: 400;\\\">There are many benefits to performing the wide grip bench press that we'll go over in this article. We'll also provide a step-by-step guide on how to properly execute this exercise.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Wide Grip Bench Press Muscles Worked<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The bench press targets three <a href=\\\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\\\">major muscle groups<\/a>:<\/span>\\r\\n<h3><strong>Pectoralis Major<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The pectoralis major is the large muscle that makes up the majority of the chest. This muscle is responsible for bringing the arms together in front of the body (as in a bench press).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike other variations of the bench press, the wide-grip bench press puts a greater emphasis on the outer portion of the pectoralis major.<\/span>\\r\\n<h3>Anterior Deltoid<\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The anterior deltoids are a group of <a href=\\\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\\\">muscles<\/a> located at the front of the shoulder. The primary function of the anterior deltoid is to lift the arm forward and up.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The wide-grip bench press doesn't place as much emphasis on the anterior deltoids as other variations of the bench press, but they are still worked to a certain degree.<\/span>\\r\\n<h3><strong>Triceps Brachii<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The triceps brachii  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\",\"url\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\",\"name\":\"Wide Grip Bench Press - How To Do It & Its Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The \u2605 WIDE GRIP BENCH PRESS \u27a4 is a great exercise for building strength and muscle mass. 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Learn how to properly execute this exercise with this step-by-step guide.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/","og_locale":"en_US","og_type":"article","og_title":"Wide Grip Bench Press - How To Do It & Its Benefits","og_description":"The \u2605 WIDE GRIP BENCH PRESS \u27a4 is a great exercise for building strength and muscle mass. Learn how to properly execute this exercise with this step-by-step guide.","og_url":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/242ce0e2fb171c4d8866eb35ed0e29c4"},"headline":"Wide Grip Bench Press &#8211; How To Do It &#038; Its Benefits","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/"},"wordCount":1465,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The bench press is one of the most popular exercises in the gym, and for a good reason. It is a great exercise for building strength and muscle mass in the chest, shoulders, and arms. <\/span><span style=\"font-weight: 400;\">There are many different ways to perform the bench press, but one of the most effective is the wide grip bench press. As the name implies, this variation of the bench press is performed with a wide grip. <\/span><span style=\"font-weight: 400;\">There are many benefits to performing the wide grip bench press that we'll go over in this article. We'll also provide a step-by-step guide on how to properly execute this exercise.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Wide Grip Bench Press Muscles Worked<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The bench press targets three <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">major muscle groups<\/a>:<\/span>\r\n<h3><strong>Pectoralis Major<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The pectoralis major is the large muscle that makes up the majority of the chest. This muscle is responsible for bringing the arms together in front of the body (as in a bench press).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike other variations of the bench press, the wide-grip bench press puts a greater emphasis on the outer portion of the pectoralis major.<\/span>\r\n<h3>Anterior Deltoid<\/h3>\r\n<span style=\"font-weight: 400;\">The anterior deltoids are a group of <a href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\">muscles<\/a> located at the front of the shoulder. The primary function of the anterior deltoid is to lift the arm forward and up.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The wide-grip bench press doesn't place as much emphasis on the anterior deltoids as other variations of the bench press, but they are still worked to a certain degree.<\/span>\r\n<h3><strong>Triceps Brachii<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The triceps brachii  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/","url":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/","name":"Wide Grip Bench Press - How To Do It & Its Benefits - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The \u2605 WIDE GRIP BENCH PRESS \u27a4 is a great exercise for building strength and muscle mass. Learn how to properly execute this exercise with this step-by-step guide.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/wide-grip-bench-press\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721708930-scaled.jpg","width":2560,"height":1709},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Wide Grip Bench Press &#8211; How To Do It &#038; Its Benefits"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/242ce0e2fb171c4d8866eb35ed0e29c4","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45399"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45399\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/45400"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45399"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}