Male

Smith Wide Grip Bench Press

Muscles involved

The Smith wide grip bench press is an extraordinarily versatile movement that fits seamlessly into various stages of your chest workout. If you place it near the start, it serves as a great movement to accumulate volume safely without pre-exhausting your shoulder stabilizers; if used as a main strength driver, the fixed track of the machine allows you to press heavier loads with peace of mind. However, it truly shines as a grueling finisher at the very end of your session. Taking a wider grip increases the stretch on your chest fibers at the bottom position on the bench. You can safely push your sets close to muscle failure without worrying about getting stuck under the weight, ensuring a massive pump and complete fatigue.

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

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.