Smith-Machine Wide-Grip Bench Press
The Smith-Machine Wide-Grip Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench and smith machine.
Required Equipment
Smith-Machine Wide-Grip Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
How to do the Smith-Machine Wide-Grip Bench Press
Position a flat exercise bench underneath the Smith machine bar and lie back with your feet planted firmly on the floor.
Grip the bar with your hands placed wider than shoulder-width apart to emphasize your chest.
Unrack the bar by rotating your wrists and hold it directly over your mid-chest with your arms extended.
Inhale as you slowly lower the bar in a controlled motion until it gently touches your chest.
Exhale and press the bar straight back up to the starting position by extending your arms fully.
Smith-Machine Wide-Grip Bench Press FAQs
What muscles does the Smith-Machine Wide-Grip Bench Press work?
The Smith-Machine Wide-Grip Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Smith-Machine Wide-Grip Bench Press?
Exercise bench and smith machine.
Is the Smith-Machine Wide-Grip Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Wide-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
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