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Barbell Wide-Grip Bench Press
- 1 - Lie flat on a bench with your feet planted firmly on the floor and your back naturally arched.
- 2 - Position yourself so that your eyes are directly under the barbell.
- 3 - Grip the bar with a grip significantly wider than shoulder-width (hands positioned near the outer rings of the bar), palms facing forward.
- 4 - Unrack the bar by fully extending your arms and hold it directly above your chest.
- 5 - Lower the bar in a controlled manner to your mid-to-lower chest, keeping your elbows flared out at approximately 75-80 degrees from your torso.
- 6 - Press the bar back up explosively to the starting position until your arms are fully extended, squeezing your chest at the top.
- 7 - Repeat for the desired number of repetitions, then re-rack the bar safely.
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