Incline Bench Press - Wide Grip (Barbell)
Trains the chest, with help from the triceps and shoulders. You need a barbell. One of our free programs uses it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Incline Bench Press - Wide Grip (Barbell)
- Set an adjustable bench to an incline of about 30 to 45 degrees and lie back with your feet flat on the floor.
- Grip the barbell with your hands clearly wider than your normal bench press grip.
- Unrack the bar and lower it under control to your upper chest.
- Press the bar back up until your arms are straight. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The wider grip shortens the press and puts more of the work on your chest and front shoulders.
- Keep your shoulder blades pulled back and down against the bench.
- Do not bounce the bar off your chest.
- Exhale as you press and inhale as you lower the bar.
Muscles worked
What Incline Bench Press - Wide Grip (Barbell) trains
In the programs
How our programs run the Incline Bench Press - Wide Grip (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×12–15 · 4×AMRAPthe shape they run most (2 sessions)
1:15typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL UHF | Sling Shot Bench | 1×12–15 4×AMRAP1×10–12 3×AMRAP+2 more on the program page | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Incline Bench Press - Wide Grip (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Incline Bench Press - Wide Grip (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Incline Bench Press - Wide Grip (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.