TETSUSmith Wide Grip Bench Press
The Smith Wide Grip Bench Press is a smith machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Smith Wide Grip Bench Press
- Adjust the bench to a comfortable position on the smith machine.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Wide Grip Bench Press work?
The Smith Wide Grip Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Smith Wide Grip Bench Press?
You need a smith machine to perform the Smith Wide Grip Bench Press.
How many sets and reps of the Smith Wide Grip Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Wide Grip Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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