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Wide Grip Incline Bench Press With Bar

Targets the upper chest muscles from a unique angle

ChestIntermediateStrengthPress

At a glance

Muscles workedPrimary: pectoralis major. Secondary: anterior deltoids, triceps brachii
Muscle groupChest
DifficultyIntermediate
TypeStrength · Press
Sets & reps3 sets × 12 reps
Estimated calories burned~7 kcal

How to do it

  1. Step 1: Setup — sit on the incline bench with feet planted firmly on the floor
  2. Step 2: Initiation — grip the barbell with hands slightly wider than shoulder-width apart
  3. Step 3: Main movement — press the barbell upwards, extending the arms fully
  4. Step 4: End position — hold the contraction for a brief moment, squeezing the chest muscles
  5. Step 5: Return — slowly lower the barbell back to the starting position, keeping control throughout
  6. Step 6: Breathing reminder — exhale on the press, inhale on the return
  7. Step 7: Safety note — ensure the bench is securely locked and use a spotter if necessary

Equipment

Coaching tips

Benefits

Targets the upper chest muscles from a unique angle

Common mistakes

Letting the shoulders roll forward or using too much weight

Make it harder

Increase the weight or use a closer grip

Make it easier

Decrease the weight or use an incline bench with less angle

Breathing

Exhale on extension, inhale on return

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More chest exercises

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Incline Bench Press with Bar

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Explosive Incline Pushup on Bench

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Explosive Knee Tucks Pushups on 2 Benches

Advanced · 4 sets × 6-10 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.