The Smith Wide Grip Bench Press is a variation of the traditional bench press exercise that targets the chest, shoulders, and triceps. This exercise is performed using a Smith machine, which allows for a guided vertical movement with a barbell.
How to perform
To perform the Smith Wide Grip Bench Press, follow these steps:1. Adjust the height of the Smith machine bar to a level that allows you to easily unrack the bar while lying flat on the bench.
2. Lie down on the bench with your back flat against the bench and your feet planted firmly on the ground.
3. Grip the barbell with your hands placed wider than shoulder-width apart. Your palms should be facing away from you.
4. Unrack the barbell and carefully lower it down towards your lower chest, keeping your elbows in a wide position.
5. Once the barbell touches your chest, exhale and push the barbell back up to the starting position, making sure to fully extend your arms at the top.
6. Repeat for the desired number of repetitions.
7. When you have completed your set, carefully rack the barbell back onto the Smith machine.
8. Make sure to maintain proper form throughout the exercise, keeping your back flat against the bench and your core engaged.
Remember to start with a lighter weight to ensure you have proper form before increasing the weight. Additionally, it is important to warm up and stretch before performing any weightlifting exercise to prevent injury.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.