Elbows flare fully to 90°
Extreme flare with wide grip places the shoulder in a highly vulnerable position under load.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPec minor↗StretchDoorway pec stretch↗Push · Upper Body
Wide-Grip Bench Press
Coaching cues
- Grip roughly 1-2 hand widths outside shoulder width
- Keep elbows at 60-75° — wider grip still should not flare 90°
- Shorter range of motion than standard grip — bar stops at upper chest touch
- Emphasizes the sternal head of pec major; less tricep involvement
Common faults 3
Wrist pain due to extreme grip width
Wrists torque outward at the extreme width, stressing the joint.
Overactive muscles
Wrist extensorsForearm supinators
Corrective work
StretchWrist extensor stretch↗Foam RollForearm extensors↗Bar bounced off chest
Reduced range of motion tempts the athlete to use elastic bounce to complete reps.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗