Chest Press Wide Grip with Barbell
Set up a flat bench in a power rack or have a spotter behind you. Lie back on the bench and grab the barbell using an overhand grip that is wider than shoulder-width.
Lift the bar off the rack and position it directly over your chest with arms extended. Breathe in and brace your core by tightening your abs.
As you breathe out, lower the bar in a controlled motion until it touches your lower chest. Keep your elbows tucked in slightly so they don't flare out to the sides.
Once the bar touches your chest, press back up to the starting position while breathing out. Focus on squeezing your chest muscles as you push the bar back up.
Lock your arms completely at the top and hold for a second to contract the chest fully. Don't let the shoulders hunch forward.
Repeat for reps, keeping the movement controlled on both the lowering and lifting phases. Make sure to keep the core braced and avoid arching the back off the bench.
Wider grip targets the pectorals more. But don't grip so wide it strains the shoulders. Find a comfortable wide grip that allows you to keep good form.
Breathe in at the top, breathe out while lowering, and breathe out while lifting back up. Complete all reps with no pauses at the top or bottom.
