Smith Wide Grip Bench Press
Description
The Smith wide grip bench press combines a wide grip with the fixed bar path of a Smith machine. The wide hand position emphasizes the outer chest while the fixed path removes balance and stabilizing demands. It is a strong choice for chest specialization with heavier loads or higher reps.
Muscle Group
Equipment Required
Smith Wide Grip Bench Press Instructions
- Set up a flat bench under the Smith machine bar.
- Lie back with eyes directly under the bar.
- Grip the bar wider than your normal bench press grip.
- Plant your feet flat and pull your shoulder blades back into the bench.
- Unrack the bar by rotating your wrists.
- Lower the bar with control to your upper chest.
- Press the bar back up to lockout, squeezing your chest.
- Re-rack the bar by rotating your wrists when finished.
Smith Wide Grip Bench Press Form & Visual
Smith Wide Grip Bench Press Benefits
- Targets outer chest fibers
- Fixed bar path removes balance demands
- Allows focus on chest contraction
- Useful for high-rep chest training
- Beginner-friendly press variation
- Heavier loading possible than free bar for many lifters
Smith Wide Grip Bench Press Muscles Worked
- Pectoralis major (outer fibers)
- Anterior deltoid
- Triceps brachii
- Serratus anterior
Smith Wide Grip Bench Press Variations & Alternatives
- Smith Bench Press
- Barbell Wide Bench Press
- Smith Incline Bench Press
- Dumbbell Bench Press
