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Chest · Intermediate

Smith Wide Grip Bench Press

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Adjust the Smith machine bar to your desired height.
  2. 02Lie back on the bench and grip the bar with a wide grip.
  3. 03Unrack the bar and slowly lower it towards your chest.
  4. 04Press the bar back up to the starting position while keeping your elbows slightly tucked.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Alternatives

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