Smith Wide Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Wide Grip Smith Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Smith Wide Grip Bench Press
- Adjust the Smith machine bar to your desired height.
- Lie back on the bench and grip the bar with a wide grip.
- Unrack the bar and slowly lower it towards your chest.
- Press the bar back up to the starting position while keeping your elbows slightly tucked.
Common Mistakes
- Lifting too heavy, leading to poor form.
- Not maintaining a controlled range of motion.
- Arching the back excessively during the press.
Modifications
- Use a lighter weight to reduce strain.
- Perform the exercise with a neutral grip.
Tips
- Ensure your grip is comfortable and not too wide to avoid shoulder strain.
- Keep your feet flat on the ground for stability.
- Engage your core throughout the movement to maintain proper form.
Smith Wide Grip Bench Press Alternatives
Tags
chest
strength
pectorals
triceps
deltoids
smith machine
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