What muscles does the wide grip bench press work?

The chest, biased toward the main body of the muscle rather than the upper part, with the triceps and front delts assisting. In recreational lifters the wide grip produced more activity in that part of the chest than a narrow grip did.

Why can I lift more with a wide grip?

Because the bar has less distance to travel. Narrower grips produce more vertical bar exercise and more elbow bend at the bottom. Tested in competitive athletes, a wide grip allowed roughly a tenth more load than a narrow one.

Is a wide grip bench press bad for your shoulders?

Nothing in the research read here tested that, so we will not tell you either way. What a wide grip does do is make it easy to end up with elbows square out to the sides, which is the least supported position a shoulder can take a heavy bar in.

Does a wide grip build a wider chest?

No. Muscles do not grow in a direction you select. What the grip changes is which part of the chest works hardest and how far the bar moves. Everything else about that phrase is marketing.

How wide should a wide grip be?

Wide enough to shorten the path and still stack your wrists over your forearms with your elbows inside square. There is no measurement worth quoting, because shoulder width and arm length decide it, and the moment your wrists stop stacking you have gone past useful.

Should I bench wide or narrow?

Both are worth having and neither is the true version. Wide is shorter and heavier and leans on the chest. Narrow is longer and lighter and leans on the triceps. In elite lifters the activation differences almost disappeared, so it matters less the more experienced you are.

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Barbell · intermediate · chest

Barbell bench wide grip press

Also called Wide grip bench press, Wide bench press, Wide grip barbell bench press, Wide grip bench.

The summary

The wide grip bench press is a flat bench press with the hands set out past your usual width. Your chest is the muscle doing the work, and the wide grip biases it toward the main body of the pectoral rather than the top. Two measured things follow from the width: the bar has less distance to travel, and you can move more weight. Those are the same fact seen twice.

How to do it

Step oneLie flat on a bench and grasp the barbell with a grip wider than shoulder-width apart.
Step twoUnrack the bar and hold it directly above your chest with arms fully extended.
Step threeSlowly lower the barbell to your lower chest, letting your elbows travel out to about 45 degrees from your ribs rather than straight out to the sides.
Step fourPause briefly at the bottom, then press the bar back up to the starting position.

What usually goes wrong

Every time you go wider the weight goes up, so you keep going wider.

WhyThe bar path gets shorter as your hands move out. Less distance means more weight at the same effort, which reads as progress and is partly just geometry.

FixPick a width and keep it for a training block so your numbers mean something across weeks. If you want to know whether you got stronger, the grip has to be the thing that stayed the same.

Your shoulders feel exposed at the bottom of each rep.

WhyThe elbows have ended up square out to the sides. That is the widest and least supported angle for a shoulder to take a heavy bar in, and this variation invites it.

FixKeep the elbows a little inside square rather than level with the bar, and keep your shoulder blades pulled back and down into the bench. A wide grip does not require flared elbows, even though it makes them easy.

Your wrists bend back sharply under the bar.

WhyThe wider your hands, the more your forearms angle in toward the bar rather than standing straight under it, and the wrist absorbs the difference.

FixSet the bar low in your palm against the heel of the hand and keep the knuckles stacked over the forearm. If it will not stack at that width, that is your width telling you something.

Your wide grip number is much bigger than your normal one and you are not sure what to make of it.

WhyIt is bigger because the bar moves a shorter way. When it was tested, the medium and wide grips both allowed roughly six to eleven percent more load than a narrow one.

FixLog it as its own lift. Comparing a wide grip max to a normal grip max is comparing two distances, not two amounts of strength.

Wide grip or normal grip

The clean version of the answer is distance. Narrower grips produce more vertical bar travel and more bend at the elbow at the bottom. Wide grips cut that path down. When it was measured in competitive athletes, the medium and wide grips both allowed more load than the narrow one, by roughly six to eleven percent.

The muscle side is real but less dramatic. In recreational lifters, the main body of the chest showed more activity at the wide grip while the triceps peaked at the narrow one. In elite lifters the same comparison found almost no differences at all apart from the biceps, which is a useful reminder that grip width matters less the better you get at pressing.

So a wide grip is a shorter, heavier press that leans on the chest. A narrow one is a longer, lighter press that leans on the triceps. Neither is the real bench press.

Chest width describes nothing a muscle can do

It will not build chest width. The phrase is stuck to this variation on nearly every listing of it, the exercise description further down this page included, and it names a shape rather than anything a muscle does. A pectoral does not grow outward on request. What a wider grip changes is which part of it works hardest and how far the bar travels, and that is the whole of the mechanism.

It also is not the shoulder-wrecker it gets called. Nothing measured here tested injury at any grip width, so we are not going to hand you a verdict either way. What is worth knowing is that a wide grip makes flared elbows and bent-back wrists easy, and both are positions worth staying out of on a heavy bar.

What it genuinely offers is a shorter, heavier press with the load biased toward the chest. If your triceps are the thing that fails on your normal bench, this is a sensible way to keep loading the chest anyway.

What it is for

The barbell bench wide grip press is a bench press taken with the hands set wider than a standard grip, which shortens the distance the bar travels and opens the angle at the shoulder. It targets the chest, with the triceps and front delts assisting.

Questions people ask

What muscles does the wide grip bench press work?: The chest, biased toward the main body of the muscle rather than the upper part, with the triceps and front delts assisting. In recreational lifters the wide grip produced more activity in that part of the chest than a narrow grip did.
Why can I lift more with a wide grip?: Because the bar has less distance to travel. Narrower grips produce more vertical bar exercise and more elbow bend at the bottom. Tested in competitive athletes, a wide grip allowed roughly a tenth more load than a narrow one.
Is a wide grip bench press bad for your shoulders?: Nothing in the research read here tested that, so we will not tell you either way. What a wide grip does do is make it easy to end up with elbows square out to the sides, which is the least supported position a shoulder can take a heavy bar in.
Does a wide grip build a wider chest?: No. Muscles do not grow in a direction you select. What the grip changes is which part of the chest works hardest and how far the bar moves. Everything else about that phrase is marketing.
How wide should a wide grip be?: Wide enough to shorten the path and still stack your wrists over your forearms with your elbows inside square. There is no measurement worth quoting, because shoulder width and arm length decide it, and the moment your wrists stop stacking you have gone past useful.
Should I bench wide or narrow?: Both are worth having and neither is the true version. Wide is shorter and heavier and leans on the chest. Narrow is longer and lighter and leans on the triceps. In elite lifters the activation differences almost disappeared, so it matters less the more experienced you are.