Bench press, bar, wide grip (bodybuilding)
Chest
Description
Bench press with a wide grip on the barbell bar, bodybuilding style. The isometric hold emphasizes the pectoralis major with elbows flared outward at approximately 90° to the torso, maximizing chest recruitment and reducing triceps involvement.
Execution technique
1. Set the barbell bar at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted, and chest lifted.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width, elbows flared at roughly 90° to the torso.
4. Press the bar upward to the target position and apply maximal isometric force.
5. Keep your shoulders pinned to the bench and glutes contracted throughout the hold.
6. Maintain a slight arch in the lower back without lifting the hips off the bench.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted, and chest lifted.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width, elbows flared at roughly 90° to the torso.
4. Press the bar upward to the target position and apply maximal isometric force.
5. Keep your shoulders pinned to the bench and glutes contracted throughout the hold.
6. Maintain a slight arch in the lower back without lifting the hips off the bench.
Breathing
Inhale as you lower the bar to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on squeezing the pectorals at the target position. Avoid excessive lower back arch to protect the spine.
Contraindications
Not recommended for individuals with shoulder impingement syndrome or rotator cuff injuries.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.45% |
| Tech coefficient | 0.9 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.45 (Chest)
- ktech = 0.9