It mainly works your chest muscles, but also uses your shoulders and triceps.

A wider grip than usual lets you stretch your chest muscles more, making them work harder.

Doing this exercise regularly can make you stronger and build more muscle in your chest and upper body.

It's good for both building bigger muscles (hypertrophy) and getting stronger (strength gains).

This exercise is a good choice whether your goal is to get bigger muscles or to lift heavier weights.

Better Shoulder Health: The wide-grip bench press isn't just about your chest. It also helps strengthen the muscles around your shoulders, making them more stable and less likely to get injured.

Boost Your Overall Upper Body Strength: This exercise is a great way to build serious strength in your chest, shoulders, and triceps. The more you do it, the stronger you'll become.

Works for Many Fitness Goals: Whether you're trying to get bigger muscles or just become stronger overall, the wide-grip bench press is a useful exercise that fits into many different workout plans.

Grip the Bar: Hold the bar wider than your shoulders. Make sure it feels right in your hands.

Lift it Up: Keeping your feet on the floor, lift the bar off the rack. Hold it straight above your chest.

Lower it Down: Slowly bring the bar down towards your chest. Keep your elbows pointing outwards.

Push it Up: Push the bar back up to where you started. Breathe out as you push. Keep control the whole time.

Important Tip 1: Keep your lower back slightly arched. This helps protect your back.

Important Tip 2: Pull your shoulder blades together. Keep them like this the whole time to protect your shoulders.

Try the barbell guillotine press: This uses a wider grip and a special way of lowering the bar, which really works your upper chest muscles. It helps you build more muscle and get stronger in your chest.

The barbell JM press is different: It's more about your triceps (the back of your upper arm), but your chest still works. You lower the bar to your chin. This helps you push the bar up stronger and improves your overall upper body strength and balance.

Use a cable machine for a bench press: Cables feel different than a barbell. They make your muscles work harder throughout the whole movement and help you stay steady.

Each of these variations offers something unique. Some are better for building muscle size, while others improve your strength in specific areas. Try them all to find what you like best and what helps you reach your fitness goals.

Barbell Guillotine Press: This press uses a wider grip than a regular bench press. This wider grip really focuses on your chest muscles and helps you get stronger overall.

Why it's good: The wider grip lets you use your chest muscles more, building them up faster and making you stronger at other chest exercises.

Barbell JM Press: This exercise works both your chest and triceps (the back of your upper arms). It's especially good for getting stronger at the end of a press.

Why it's good: It helps you push the weight all the way up, which is useful for other pressing exercises.

Dumbbell Bench Press: Using dumbbells instead of a barbell lets you move your arms more freely. This is great for balancing out any muscle differences between your left and right sides.

Why it's good: Because you can move your arms more, it also helps build up the smaller muscles that help keep you steady.

Push-ups: A simple bodyweight exercise that's great for your chest, shoulders, and triceps. You can make them harder or easier by changing your hand position.

Why it's good: Push-ups are easy to do anywhere, and you can change how hard they are by changing your hand position or raising your feet.

Choose the Right Weight: Don't lift too much! Start light and only add weight when you can do the exercise correctly without struggling. Lifting too heavy can hurt you and make you do it wrong.

Find the Perfect Grip: Your hands shouldn't be too close or too far apart. Find a comfortable distance that lets you move the bar smoothly up and down. An awkward grip makes the exercise harder and could hurt your shoulders.

Keep Your Hips on the Bench: Your bottom should stay flat on the bench throughout the whole exercise. This keeps your body stable and helps your stomach muscles work properly. Lifting your hips makes you lose balance and can strain your back.

Don't Flare Your Elbows Too Much: Your elbows should be slightly out to the sides, but not too far. Overdoing it can hurt your shoulders. Aim for a comfortable angle that feels natural and strong.

This exercise is great for building strong chest muscles and making them bigger.

Proper form is key to getting the most out of this exercise and avoiding injuries.

Lie on a weight bench with your feet flat on the floor. Your back should be flat against the bench, and your eyes should be directly under the bar.

Grip the barbell wider than shoulder-width apart. Your hands should be facing outwards. This wider grip focuses more on the chest muscles.

Slowly lower the barbell to your chest, keeping your elbows slightly bent. Don't let the bar bounce off your chest.

Push the barbell back up to the starting position, using your chest muscles. Control the movement throughout the entire exercise.

Breathe in as you lower the weight and breathe out as you push it back up. This helps with control and power.

Start with a weight you can comfortably lift for 8-12 repetitions. As you get stronger, you can gradually increase the weight.

Focus on using proper form rather than lifting heavier weights. Good form prevents injuries and ensures you're working your chest muscles effectively.

If you're new to weightlifting, consider working with a trainer to learn the correct technique before starting.

Listen to your body and stop if you feel any pain. Rest and recovery are just as important as the workout itself.