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Smith Wide-Grip Bench Press

A bench press in the Smith machine with a wide grip, using the fixed path to emphasize the chest over the triceps.

ChestMachineHorizontal press
GoLightWeight mediasmith-wide-grip-bench-press

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidTriceps brachii

Equipment

Machine

Pattern

Horizontal press

Setup

  1. 01Center a flat bench under the Smith bar.
  2. 02Lie back with the bar over the mid chest.
  3. 03Grip the bar well outside shoulder width.
  4. 04Retract the shoulder blades and plant the feet.

Execution

  1. 01Rotate the bar to unrack it.
  2. 02Lower the bar to the mid chest under control.
  3. 03Press straight up until the elbows lock out.
  4. 04Re-hook the bar after the final rep.

Checkpoints

  • -Forearms are vertical at the bottom with the wide grip.
  • -The bar touches the mid chest, not the neck.
  • -Shoulder blades stay pinned to the bench.
  • -The descent takes about two seconds.

Common mistakes

  • -Gripping so wide the shoulders strain at the bottom.
  • -Bouncing the bar off the chest.
  • -Setting the bench off-center from the bar path.
  • -Letting the shoulders roll forward at lockout.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps.
  • -The fixed path suits controlled chest-focused volume, not maximal singles.
  • -Progress by widening range with a light pause on the chest before adding load.

Related exercises

Smith Bench Press

Machine / Chest

Barbell Bench Press

Barbell / Chest

Smith Wide-Grip Decline Bench Press

Machine / Chest

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

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