Smith Wide Grip Bench Press

Perform a Smith wide grip bench press to effectively target your chest. This variation stabilizes the bar, allowing you to focus on pectoral engagement

IntermediateChest Smith machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Smith Wide Grip Bench Press

Compound

Smith Wide Grip Decline Bench Press

Chest · Pectoralis Major Sternal Head · Smith machine

Intermediate

Compound

Smith Hex Press

Chest · Pectoralis Major Sternal Head · Smith machine

Intermediate

Compound

Smith Decline Bench Press

Chest · Pectoralis Major Sternal Head · Smith machine

Intermediate

Compound

Smith Bench Press

Chest · Pectoralis Major Clavicular Head · Smith machine

Intermediate

Description

A variation of the bench press using a smith machine with a wide grip to target the chest muscles.

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How to do Smith Wide Grip Bench Press

01
Setup
Place a flat bench directly under the Smith machine bar, ensuring the bar will align with your mid-chest when lying down. Set the safety stoppers to just above your chest's lowest point to prevent injury.
02
Setup
Lie supine on the bench with your feet flat on the floor, directly under your knees. Grasp the bar with a wide pronated grip, slightly wider than shoulder-width, so your forearms are perpendicular to the floor at the bottom of the movement.
03
Unrack the bar by rotating it backward, then slowly lower it in a controlled manner towards your sternum, keeping your elbows tracking slightly outward. Inhale as you descend.
04
Once the bar lightly touches your mid-chest, powerfully press it straight upward by extending your elbows, exhaling as you push. Maintain tension in your chest throughout the movement.
05
Continue pressing until your arms are almost fully extended but do not lock out your elbows to keep constant tension on the chest. This ensures continuous muscle engagement.
06
Re-rack the bar by rotating it forward into the safety hooks once the set is complete. Carefully exit the bench after securing the bar.

Tips

Focus on squeezing your shoulder blades together and slightly arching your upper back before unracking the bar to stabilize your shoulders and enhance chest activation.
Ensure your elbows track slightly outward, but not excessively wide, to protect your shoulder joints while maximizing pectoral stretch and contraction.
Control both the eccentric (lowering) and concentric (pressing) phases of the movement, aiming for a consistent tempo to maximize time under tension.
Visualize pressing the weight through your chest rather than just with your arms to ensure primary activation of the pectoralis major.

Common mistakes

Bouncing the bar off your chest can lead to injury and reduces muscle engagement; instead, gently touch your chest and initiate the press with controlled power.
Flaring elbows excessively wide can place undue stress on the shoulder joints; keep them tracking slightly inward from your grip width to maintain tension on the chest and protect your shoulders.
Not going through a full range of motion limits muscle development; ensure the bar touches your chest before pressing back up to maximize pectoral stretch and contraction.

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Questions

What muscles does Smith Wide Grip Bench Press work?

Smith Wide Grip Bench Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.

Is Smith Wide Grip Bench Press good for beginners?

Smith Wide Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Wide Grip Bench Press?

You need Smith machine to perform Smith Wide Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Wide Grip Bench Press?

Focus on squeezing your shoulder blades together and slightly arching your upper back before unracking the bar to stabilize your shoulders and enhance chest activation. Ensure your elbows track slightly outward, but not excessively wide, to protect your shoulder joints while maximizing pectoral stretch and contraction. Control both the eccentric (lowering) and concentric (pressing) phases of the movement, aiming for a consistent tempo to maximize time under tension. Visualize pressing the weight through your chest rather than just with your arms to ensure primary activation of the pectoralis major.

What are common mistakes when doing Smith Wide Grip Bench Press?

Bouncing the bar off your chest can lead to injury and reduces muscle engagement; instead, gently touch your chest and initiate the press with controlled power. Flaring elbows excessively wide can place undue stress on the shoulder joints; keep them tracking slightly inward from your grip width to maintain tension on the chest and protect your shoulders. Not going through a full range of motion limits muscle development; ensure the bar touches your chest before pressing back up to maximize pectoral stretch and contraction.