Bench press, bar, wide grip (powerlifting)

Chest

Description

Bench press with a wide grip on the barbell bar, powerlifting style. The isometric hold uses a wide grip with elbows tucked at approximately 45°, reducing the range of motion and shifting emphasis to the triceps, anterior deltoids, and upper pectorals.

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 tucked at roughly 45° to the torso.
4. Press the bar upward to the target position and apply maximal isometric force.
5. Engage the lats to stabilize the shoulders and drive through the legs for full-body tension.
6. Keep your glutes on the bench and maintain a tight, arched upper back position.

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 full-body tension: engage the lats, legs, and glutes. The tucked elbow position reduces shoulder strain but requires strong triceps.

Contraindications

Not recommended for individuals with shoulder impingement syndrome or rotator cuff injuries.

Parameters

Muscle group	Chest
Muscle weight (% of body mass)	0.5%
Tech coefficient	1.0
Isometric	Yes

Load formula

Max force:

F_max = m × w_muscle × k_personal × k_tech

Where:

m — body weight
w_muscle = 0.5 (Chest)
k_tech = 1.0

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