Wide Bench Press

Lie down on a flat bench. Take a barbell with a wide grip (approximately 8-10 cm more on both sides than shoulder width) and lift it above your chest. This will be your starting position. As you inhale, slowly lower the barbell until the bar touches the middle of your chest. After a short pause, as you exhale, return the barbell to its original position. Try to push the bar using your chest muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. Return the bar to the rack. Attention: if you are doing this exercise for the first time, use the help of a partner who will insure you. If this is not possible, use a light weight. Also make sure that the bar of the bar touches exactly the middle of the chest. Avoid swinging the bar, carefully control its movement. Variations: You can use dumbbells or an expander.