smith wide grip bench press
smith wide grip bench press — highlighted muscle: pectorals

Muscles worked

pectorals, triceps, shoulders

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smith wide grip bench press

Body part
chest
Equipment
smith machine
Target muscle
pectorals
Muscle group
triceps

Secondary muscles

tricepsshoulders

How to perform it

  1. 1

    Adjust the bench to a comfortable position on the smith machine.

  2. 2

    Lie down on the bench with your feet flat on the ground.

  3. 3

    Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.

  4. 4

    Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.

  5. 5

    Pause for a moment when the barbell touches your chest.

  6. 6

    Push the barbell back up to the starting position, fully extending your arms.

  7. 7

    Repeat for the desired number of repetitions.

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