PlanWorkouts

Exercise 1308 · REF zoOvPcx

Smith Wide Grip Bench Press exercise animation

Smith Wide Grip Bench Press

Category
Chest
Equipment
Smith Machine
Target
Pectorals

Widening the grip on a Smith bench press shortens the range of motion and shifts more emphasis onto the chest and away from the triceps, similar to a wide-grip free bench press. The fixed bar path makes the wider, less stable grip easier to control under heavier loads. It's a solid variation for chest-focused pressing once standard grip width has plateaued.

How to Do the Smith Wide Grip Bench Press

  1. Adjust the bench to a comfortable position on the smith machine.
  2. Lie down on the bench with your feet flat on the ground.
  3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
  5. Pause for a moment when the barbell touches your chest.
  6. Push the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Wide Grip Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have smith machine? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Smith Wide Grip Bench Press work?
The Smith Wide Grip Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Smith Wide Grip Bench Press?
The Smith Wide Grip Bench Press is done with a smith machine.
What's a good alternative to the Smith Wide Grip Bench Press?
If you don't have access to a smith machine, the Archer Push Up targets the same pectorals using body weight instead.