How to do the Smith Wide Grip Bench Press
Smith Wide Grip Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Smith Wide Grip Bench Press demonstration · © GymiaFit
Smith Wide Grip Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Wide Grip Bench Press step by step
- 1Adjust the bench to a comfortable position on the smith machine.
- 2Lie down on the bench with your feet flat on the ground.
- 3Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
- 5Pause for a moment when the barbell touches your chest.
- 6Push the barbell back up to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Smith Wide Grip Bench Press — questions
What muscles does the Smith Wide Grip Bench Press work?
The Smith Wide Grip Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith Wide Grip Bench Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Wide Grip Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Wide Grip Bench Press?
Smith Bench Press, Smith Decline Bench Press, Smith Decline Reverse-grip Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Wide Grip Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.