Smith Wide Grip Bench Press

Also known as: wide grip smith bench press, smith machine wide grip bench press, wide grip smith machine bench press

Advanced

Pectorals

Smith Machine

Chasing chest thickness through a full range? Smith Wide Grip Bench Press uses a guided vertical bar path to get there.

How to do Smith Wide Grip Bench Press

Adjust the bench to a comfortable position on the smith machine.
Lie down on the bench with your feet flat on the ground.
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises All Smith Machine Exercises

Smith Wide Grip Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.

Common Smith Wide Grip Bench Press Mistakes

Forgetting to set the safety hooks before a heavy set

Position the catches just below your bottom range before you start.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Smith Wide Grip Bench Press

Easier progression

Incline Barbell Bench Press

Swap Smith Wide Grip Bench Press For

Isometric Wipers

Dumbbell Incline Breeding

Kettlebell Extended Range One Arm Press On Floor

Smith Wide Grip Bench Press — Frequently Asked Questions

How do you do the Smith Wide Grip Bench Press?

Adjust the bench to a comfortable position on the smith machine. Lie down on the bench with your feet flat on the ground. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Wide Grip Bench Press work?

The Smith Wide Grip Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a Smith machine.

How many sets and reps of the Smith Wide Grip Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Wide Grip Bench Press good for beginners?

Not usually. The Smith Wide Grip Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Smith Wide Grip Bench Press?

Try the Isometric Wipers, Dumbbell Incline Breeding or the Kettlebell Extended Range One Arm Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Wide Grip Bench Press the same as the wide grip smith bench press?

Yes. The Smith Wide Grip Bench Press is also commonly called the wide grip smith bench press or the smith machine wide grip bench press. Different gyms and training programs label it differently, but "wide grip smith bench press" and "smith machine wide grip bench press" refer to this same movement.