Smith Wide Grip Bench Press

Muscles involved

Chest

How to do it

1. Place a flat bench under a Smith machine and lie on it with your feet in front of you. 2. Grip the bar with a very wide grip above your head, arms extended. 3. Release the weight of the bar and lower it slowly towards your chest by bending your elbows. 4. Wait a moment in the bottom position and return to the starting position, repeating the movement.

Equipment required

Máquina

Muscles worked

MaleFemale

Pectoralis major sternal headAnterior deltoidPectoralis major clavicular headTriceps brachii

Tips

- Keep your feet firmly planted on the floor. - Lower the bar in a controlled manner, without letting it drop. - Do not bounce the bar on your chest at the end of the descent.

Difficulty