Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Smith Machine Wide Grip Bench Press Instructions

  1. Set up for the smith machine wide grip bench press by getting a flat bench and setting it in the middle of the smith machine.
  2. Before you load the weights on, lay on the bench and press the bar to make sure you have the bench in the right position (centered, head not hanging off the end!).
  3. Load the weight up on the bar, then lay back on the bench.
  4. Grasp the bar with a wider than shoulder-width grip and unload the bar from the rack and bend your elbows slightly. This is the starting position for the exercise.
  5. Slowly lower the bar until it's about 1 inch off your chest, pause, then raise the bar back to the starting position.
  6. Repeat for desired reps.

Smith Machine Wide Grip Bench Press Tips

  • Do not lock your elbows out at the top of the movement. This takes the emphasis off your chest.
  • Never "bounce" the weight off your chest.
  • Lowering the weight should take about twice as long as raising it.
1 Comment
Alves
Posted on: Mon, 09/08/2014 - 13:23

Does the Smith machine affect the muscle grow in any way compared to a barbell press bench?