Wide-Grip Bench Press

Muscles worked by the Wide-Grip Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Wide-Grip Bench Press

1. Lie on a flat bench. Grip the barbell wider than shoulder-width.
2. Lower the bar to mid-chest.
3. Press back up to full extension.
4. Repeat.

Form tips

• A wider grip reduces triceps involvement.
• Avoid excessive wrist bending.

At a glance

Wide-Grip Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wide-grip-bench-press",
  "name_en": "Wide-Grip Bench Press",
  "name_de": "Bankdrücken mit breitem Griff",
  "name_es": "Press de Banca en Agarre Ancho",
  "description_en": "A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.",
  "description_de": "Eine Bankdrücken-Variante mit breiterem Schultergriff zur maximalen Brustaktivierung.",
  "description_es": "Una variante del press de banca con un agarre más ancho que los hombros para maximizar la activación del pectoral.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench. Grip the barbell wider than shoulder-width.",
    "Lower the bar to mid-chest.",
    "Press back up to full extension.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf eine flache Bank und greife die Langhantel breiter als schulterbreit.",
    "Senke die Stange zur Brustmitte.",
    "Drücke zurück bis zur vollen Streckung.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Túmbate en un banco plano. Agarra la barra más ancha que los hombros.",
    "Baja la barra hasta la mitad del pecho.",
    "Empuja de vuelta a la extensión completa.",
    "Repite."
  ],
  "tips_en": [
    "A wider grip reduces triceps involvement.",
    "Avoid excessive wrist bending."
  ],
  "tips_de": [
    "Ein breiterer Griff reduziert die Trizepsbeteiligung.",
    "Vermeide übermäßiges Abknicken der Handgelenke."
  ],
  "tips_es": [
    "Un agarre más ancho reduce la participación de los tríceps.",
    "Evita doblar las muñecas en exceso."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/wide-grip-bench-press-start.webp",
      "peak": "images/flat/wide-grip-bench-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wide-grip-bench-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.