---
title: "Barbell Wide Bench Press"
description: "Lie flat on a bench with your feet firmly planted on the floor."
locale: en
slug: barbell-wide-bench-press
url: "https://hi.fitness/exercises/barbell-wide-bench-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/bc7ffb14-barbell-wide-bench-press.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Barbell Wide Bench Press

Lie flat on a bench with your feet firmly planted on the floor.

## How to do it

1. Lie flat on a bench with your feet firmly planted on the floor. Hold a barbell with an overhand grip (palms facing forward), hands placed wider than shoulder-width apart. Position the barbell directly above your chest with your arms fully extended.
2. Slowly lower the barbell to your chest by bending your elbows, keeping them at a 45-degree angle to your body.
3. Once the barbell lightly touches your chest, push the barbell back up to the starting position by extending your arms fully.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep your chest up and shoulders retracted throughout the movement to maximize chest engagement.
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it back down.
- Keep your feet firmly planted on the floor for stability and support.

## Similar exercises

- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Kettlebell Single-Arm Floor Press](https://hi.fitness/exercises/kettlebell-single-arm-floor-press) - Mid chest · Kettlebell
- [Dumbbell Alternate Bench Press (High Start)](https://hi.fitness/exercises/dumbbell-alternate-bench-press-high-start) - Mid chest · Dumbbell
- [Dumbbell One Arm Wide Grip Bench Press](https://hi.fitness/exercises/dumbbell-one-arm-wide-grip-bench-press) - Mid chest · Dumbbell
- [Dumbbell Single Arm Floor Press from Close Elbow](https://hi.fitness/exercises/dumbbell-single-arm-floor-press-from-close-elbow) - Mid chest · Dumbbell
- [Dumbbell Bench Press](https://hi.fitness/exercises/dumbbell-bench-press) - Mid chest · Dumbbell
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine