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Smith Wide Grip Bench Press

Smith Wide Grip Bench Press

The Smith Wide Grip Bench Press is a compound exercise that primarily targets the muscles in your chest, shoulders, and triceps. This variation of the traditional bench press is performed using a Smith machine, which provides added stability and control during the movement. By using a wider grip, you can place more emphasis on your chest muscles and stimulate muscle growth and strength development. The Smith Wide Grip Bench Press is an excellent exercise for anyone looking to build upper body strength and muscle mass. It is particularly beneficial for athletes involved in sports that require pushing or pressing movements, such as football or basketball players. By incorporating this exercise into your workout routine, you can improve your performance in these activities and enhance your overall upper body strength. In addition to its muscle-building benefits, the Smith Wide Grip Bench Press also helps to improve stability and coordination in your shoulder joints. This can be beneficial for individuals recovering from shoulder injuries or looking to prevent them. It is important to perform the exercise with proper form, maintaining a neutral spine and controlled movement throughout, to minimize the risk of injury and maximize the effectiveness of the exercise. To optimize your training, it is recommended to include the Smith Wide Grip Bench Press as part of a well-rounded workout routine that includes a combination of compound and isolation exercises. Additionally, proper nutrition and sufficient rest are crucial for muscle recovery and growth. By adhering to a balanced exercise program and maintaining a healthy diet, you can achieve your fitness goals and make notable progress with the Smith Wide Grip Bench Press.


  • Place an adjustable bench in the middle of the Smith machine.
  • Position yourself on the bench with your feet flat on the floor.
  • Grasp the barbell wider than shoulder-width apart with an overhand grip.
  • Unrack the bar and hold it directly above your chest with your arms fully extended.
  • Lower the bar in a controlled manner towards your chest, keeping your elbows out to the sides.
  • Pause briefly once the bar lightly touches your chest.
  • Press the bar back up to the starting position, fully extending your arms.
  • Repeat the movement for the recommended number of repetitions.
  • Ensure proper breathing throughout the exercise, exhaling during the pressing phase and inhaling during the lowering phase.
  • Keep your core engaged and maintain stability throughout the exercise.

Tips & Tricks

  • Warm up properly before starting the exercise to prevent injuries.
  • Maintain proper form throughout the exercise to target the muscles effectively.
  • Engage your core muscles and keep your back flat against the bench.
  • Use a grip width that is comfortable for your shoulder joint.
  • Exhale as you push the barbell up and inhale as you lower it down.
  • Start with lighter weights and gradually increase the load as your strength improves.
  • Focus on a slow and controlled movement, avoiding any jerking or bouncing.
  • If using a Smith machine, adjust the height of the barbell to a level that allows a full range of motion.
  • Consider incorporating different grip variations to target different muscle groups.
  • Listen to your body and take rest days between sessions to allow for proper recovery.

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