Smith Machine Wide-Grip Bench Press
The wide-grip bench press under the Smith bar; the rails hold the path, so the wide grip needs no balancing.
How to do it
Setup
Bench under the Smith bar, path over the mid-chest, grip clearly wider than the shoulders.
Steps
- Turn the bar off the hooks and bring it down to the mid-chest.
- Touch lightly with the forearms near vertical.
- Press to lockout and turn the bar back onto the hooks.
Common mistakes
Hands so wide the shoulders ache at the bottom: bring them in. Bench placed so the bar meets the neck or the belly: move the bench. Bouncing off the chest: touch and press.
Breathing
Inhale down, exhale on the press.
