Male model ex_IELJPF

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Chest · Barbell

Barbell Wide Bench Press

intermediatestrength

Barbell Wide Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Chest · Pectoralis Major

Secondary muscles

Shoulders · Deltoids
Triceps · Triceps Brachii

How to do Barbell Wide Bench Press

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.
Slowly lower the barbell to your chest by bending your elbows, keeping them at a 45-degree angle to your body.
Once the barbell lightly touches your chest, push the barbell back up to the starting position by extending your arms fully.
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.

Barbell Wide Bench Press alternatives

Dumbbell Bench Press

Pectorals · intermediate

Band Bench Press

Pectorals · beginner

Band Incline Bench Press

Pectorals · beginner

Dumbbell Decline Bench Press

Pectorals · intermediate

More pectorals exercises

Barbell Bench Press

Pectorals · intermediate

Barbell Incline Bench Press

Pectorals · intermediate

Cable Bench Fly Press

Pectorals · beginner

Barbell Bench Press Decline

Pectorals · intermediate

Dumbbell One Arm Wide Grip Bench Press

Pectorals · intermediate

Barbell Bench Press Incline

Pectorals · intermediate

Barbell Larsen Bench Press

Pectorals · intermediate

Dumbbell Incline Bench Press

Pectorals · intermediate

Barbell Wide Bench Press FAQ

What muscles does Barbell Wide Bench Press work?

Barbell Wide Bench Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.

What equipment do you need for Barbell Wide Bench Press?

You need a barbell and a bench.

How many sets and reps of Barbell Wide Bench Press should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Wide Bench Press good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.

How many calories does Barbell Wide Bench Press burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Barbell Wide Bench Press?

Other exercises for the pectorals include Dumbbell Bench Press, Band Bench Press, Band Incline Bench Press and Dumbbell Decline Bench Press.

For developers

Use Barbell Wide Bench Press in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IELJPF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IELJPF",
  "name": "Barbell Wide Bench Press",
  "model": "male",
  "target": "Pectorals",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_IELJPF/mp4-720.mp4?…",
    "poster": "https://…/ex_IELJPF/poster.jpg?…"
  }
}