Smart Workout Diary

Smith Machine Bench Press Wide Grip

The wide-grip Smith machine bench press is a horizontal pressing exercise performed on a flat bench with the bar guided on fixed rails. It primarily trains the chest, especially the outer portion, while the triceps and front shoulders assist. It supports chest strength and muscle development with a stable bar path.

Demonstration

Smith Machine Bench Press Wide Grip — demonstration 1
Smith Machine Bench Press Wide Grip — demonstration 2

Instructions

  1. Set a flat bench centrally beneath the Smith machine bar and choose a light load. Position the bar so it reaches the lower-to-mid chest when your arms are extended.
  2. Lie with your eyes under the bar, feet planted firmly on the floor, and natural contact between your upper back and the bench. Retract and gently depress your shoulder blades.
  3. Grip the bar wider than shoulder width with a full, even overhand grip. Unrack by rotating the bar, then hold it above the lower-to-mid chest with straight but not forcefully locked elbows.
  4. Inhale and lower the bar slowly toward the lower-to-mid chest, keeping the wrists stacked over the forearms and elbows controlled beneath the bar.
  5. Press the bar upward along the machine path while exhaling, keeping your shoulders set and feet grounded. Finish under control, rotate the bar securely into the hooks, and only then relax.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: the fixed path does not replace controlled technique; reduce the load if your shoulders shift forward or your wrists bend back.
  2. Keep the grip only as wide as you can control comfortably. An excessively wide grip can make the bottom position uncomfortable for the shoulders.
  3. Do not bounce the bar from the chest or forcefully lock out the elbows. Use a smooth, repeatable range of motion and secure the bar on the hooks after every set.
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