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Smith Machine Wide-Grip Bench Press
A wide-grip bench press on the Smith machine targeting the chest's outer portion, shoulders, and triceps to build upper body strength and hypertrophy; provides a fixed bar path for enhanced stability.
About Exercise
Equipment
Smith Machine, Flat Bench, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a flat bench under the Smith machine bar so it aligns with your mid-chest when arms are extended. Load plates evenly and set safety stops just above your chest.
- Lie supine on the bench with feet flat on floor and grip bar wider than shoulders, palms forward.
- Unrack the bar by rotating wrists and hold it above your chest with arms extended.
- Inhale and lower the bar controlled to mid-chest, elbows flaring out.
- Exhale and press the bar straight up to full extension without locking elbows.
- Repeat for reps, then rerack by rotating wrists into catches.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Drive through heels for stability
- Flare elbows slightly outward
- Keep wrists straight above elbows
- Maintain slight back arch
Breathing
Inhale deeply as you lower the bar, brace core, and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar to touch mid-chest with elbows at 45-60 degrees from torso; press to full arm extension without elbow lock.
Safety
Safety Notes
- Use safety stops to prevent bar from lowering too far
- Avoid if acute shoulder or wrist pain present
- Warm up joints before heavy sets
- Start with light weight to master form
Spotting
Smith machine safeties reduce need, but have spotter assist unracking/reracking and monitor form for heavy lifts.
Common Mistakes
- Bouncing bar off chest
- Flaring elbows too wide
- Arching back excessively
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Pectoral strain
- Wrist instability
Flexibility Needed
- Shoulder horizontal adduction
- Elbow extension to 180 degrees
Build Up First
- Basic bench press technique
- Core bracing competency
Also known as
Wide Grip Smith Bench Press, Smith Wide Bench Press, Wide Smith Machine Press
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