Wide Grip Barbell Press
Reps7 times
Calories burned173 kcal
LevelMedium
Changing duration and load is available in our application
Sit on a bench with a backrest. Place the bar in racks just above head level. Grasp the barbell with a wide grip. The wider your grip, the more the load will cover the deltas, and not the triceps. Remove the barbell from the racks and lower it to chin level. This will be your starting position. It is important not to lower the bar too low. Slowly raise the bar above your head. Return to the starting position by slowly lowering the barbell.
How to perform the exercise
7 times
173 kcal
Control your movement and do not rush.
01
Starting position
Sit on a bench with a backrest. Set the bar in the rack slightly above head level.
02
Grip
Grip the bar wide: the wider the grip, the more load goes to the deltoids rather than the triceps.
03
Unrack
Unrack the bar and lower it to chin level — this is the starting position; do not lower it too far.
04
Press
Slowly press the bar overhead.
05
Return
Return to the starting position by slowly lowering the bar.
Variants
Beginner
Use light weight and control the lowering to chin level.
Middle
Work with moderate weight while keeping a wide grip.
Professional
Increase weight and perform a slow lowering phase.
Which muscles are working
Shoulders and triceps
Benefits of the exercise
Strength
Builds deltoid strength.
Balance
Improves bar control.
Simply
Helps you learn the seated press.
Contraindications
Acute pain in the shoulders, neck or back.
Recent injuries to the shoulder or neck.
Medical prohibition of overhead training.
Recommendations
Grip
The wider the grip, the more load on the deltoids.
Range
Do not lower the bar too far.
Back
Keep your back straight.
