Smith Wide Grip Bench Press

Muscles worked

Setup

1. Position a flat bench in the center of the Smith machine so the bar aligns with your mid-chest.
2. Lie flat on the bench and grip the bar with an overhand grip, placing your hands 4-6 inches wider than shoulder-width.
3. Plant your feet firmly on the floor and retract your shoulder blades into the bench.
4. Rotate the bar to unhook it and hold it at full extension directly above your chest.

How to do it

1. Inhale and lower the bar slowly toward your mid-chest, allowing your elbows to flare out to the sides.
2. Stop the descent just before the bar touches your chest to maintain constant tension.
3. Exhale and drive the bar upward by squeezing your chest muscles until your arms are nearly locked out.
4. Maintain a controlled tempo, taking 2-3 seconds for the lowering phase and 1-2 seconds for the press.

Form checklist

• Keep your shoulder blades pinned back and down throughout the entire set.
• Ensure your wrists stay neutral and stacked directly over your elbows.
• Maintain a slight, natural arch in the lower back without lifting your glutes off the bench.
• Avoid bouncing the bar off your chest at the bottom of the movement.

Pro tips

• Imagine trying to slide your hands toward each other on the bar during the upward phase to maximize pectoral contraction.
• Because the Smith machine stabilizes the weight, focus entirely on the stretch at the bottom of the rep to target the outer chest.

Make it harder

• Implement a 'dead-stop' by resting the bar on the safety pins just above chest height for one second before each rep.
• Add a 3-5 second eccentric phase to increase time under tension and mechanical load on the muscle fibers.

Frequently asked

What muscles does the smith wide grip bench press work?

The smith wide grip bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith wide grip bench press?

The smith wide grip bench press uses smith machine.

Is the smith wide grip bench press good for beginners?

The smith wide grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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