If you’re someone who’s struggled with building upper chest strength, you’ve probably been searching for exercises that truly target those muscles. One of the most effective exercises for this purpose is the smith wide grip bench press. However, if you’re not performing it correctly or with the proper form, you may be wasting your time and not seeing the results you desire. Don’t worry, though – you’re not alone. Many people struggle with mastering this exercise, but with some helpful tips and guidance, you can easily perfect your form and get the most out of this powerful exercise. In this post, we’ll walk you through the common mistakes and provide a step-by-step guide to performing the smith wide grip bench press correctly, so that you can finally achieve the upper chest gains you’ve been dreaming of.
Smith Machine Wide Grip Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Pectoralis Major – Clavicular, Deltoid – Anterior, Triceps Brachii
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Smith Machine Wide Grip Bench Press Instructions
- Adjust the Smith Machine bar to a desired height.
- Lie down on a flat bench beneath the bar.
- Grab the bar with your hands slightly wider than shoulder width apart.
- Keep your feet flat on the floor.
- Inhale and slowly lower the bar until it touches your chest.
- Press the bar up until your arms are nearly fully extended.
- Exhale and repeat.
Video Tutorial
Smith Machine Wide Grip Bench Press Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brach
Dynamic Stabilizers
- None
Stabilizers
- None
Antagonist Stabilizers
- None
Benefits of Smith Machine Wide Grip Bench Press
The Smith Machine Wide Grip Bench Press is an excellent exercise for targeting the pectoralis major – sternal, which is one of the main muscles of the chest. This exercise helps to strengthen and build the chest muscles, as well as improve posture and stability. By using the wide grip, you are able to work the outer portion of the chest more effectively, which can help to create a more balanced physique. Additionally, this exercise helps to improve the overall mobility and flexibility of the chest, shoulders, and arms. With regular practice of the Smith Machine Wide Grip Bench Press, you can expect to see a marked improvement in both strength and overall fitness.
Tips for Performing Smith Machine Wide Grip Bench Press
The Smith Machine Wide Grip Bench Press is an excellent exercise for those looking to build upper body strength and muscle mass. To maximize your workout, it’s important to follow certain techniques and guidelines. The following tips will help you get the most out of your Smith Machine Wide Grip Bench Press routine and enjoy all the benefits that come with it.
- Maintain Proper Form: It is important to maintain proper form when performing the Smith Machine Wide Grip Bench Press. Make sure to arch your back, keep your feet flat on the ground, and keep your elbows tucked close to your body when pushing the barbell away from you.
- Focus on Engaging the Chest Muscles: To ensure you are engaging the chest muscles during this exercise, make sure to squeeze your chest muscles at the top of the movement and push your chest up towards the barbell.
- Use Slow and Controlled Movement: When performing the Smith Machine Wide Grip Bench Press, it is important to use slow and controlled movements. This will help to ensure that you are using proper form throughout the exercise and will help to maximize the effectiveness of this exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
When attempting the Smith Machine Wide Grip Bench Press, it is important to be aware of common mistakes that can occur. Taking the time to properly prepare and understand the exercise can help you to get the most out of your workout and avoid potential injuries. The following list highlights some of the most common mistakes that should be avoided in order to maximize your results and stay safe.
- Poor Form: It is important to maintain proper form when performing the Smith Machine Wide Grip Bench Press. Incorrect form can lead to poor results and even injury. Keeping a wide grip and a slight arch in the back while keeping the shoulders pinned to the bench will ensure proper form and maximize results.
- Not Using a Spotter: A spotter is always necessary when performing any type of weighted press. They can provide guidance on proper form, safety, and help in case of an emergency.
- Too Much Weight: It is important to start with a weight that is appropriate for your strength level. Adding too much weight can cause injury and reduce the effectiveness of the exercise. Increase weight gradually as strength increases.
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Variations and Complementary Exercises
The Smith Machine Wide Grip Bench Press is a great exercise for targeting the chest muscles. However, there are many other exercises you can use to target the same muscle group and achieve similar results. Here are some variations, complementary, and alternative exercises for the Smith Machine Wide Grip Bench Press:
Smith Machine Decline Reverse Grip Press
The Smith Machine Decline Reverse Grip Press is a great complementary or alternative exercise to the Smith Machine Wide Grip Bench Press. It provides a more challenging exercise for your chest, back, and arms as you are pushing from a lower, more inclined angle. This exercise also works your core as you stabilize your body on the decline bench. The reverse grip allows you to work your chest muscles from a different angle and increase the challenge for your upper body muscles. This exercise is perfect for those looking to add variety to their chest workout and target different muscle groups.
Smith Machine Decline Reverse Close Grip Bench Press
The Smith Machine Decline Reverse Close Grip Bench Press is a great alternative or complementary exercise to the Smith Machine Wide Grip Bench Press. This exercise helps to strengthen the lower chest and triceps, two major muscles used in the wide grip bench press. It also helps to increase stability in the shoulder joint and reduce stress on the lower back. This exercise can be used as an alternative or as part of a super set with the wide grip bench press to increase muscular development in both the lower chest and triceps.
Smith Machine Decline Bench Press
The Smith Machine Decline Bench Press is an excellent alternative or complementary exercise to the Smith Machine Wide Grip Bench Press. It is performed by lying on a decline bench and pressing the bar down towards your lower chest while keeping your arms in a wide grip. This exercise targets the same muscles as the Smith Machine Wide Grip Bench Press, but with a slightly different angle. The decline angle puts more emphasis on the lower chest and triceps, which helps to further develop the muscles used in the Smith Machine Wide Grip Bench Press. Additionally, the decline angle makes it easier to keep your form and maintain proper technique, which can help you get better results from your workout.
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Smith Machine Reverse Grip Press
The Smith Machine Reverse Grip Press is a great alternative or complementary exercise to the Smith Machine Wide Grip Bench Press. This exercise works the chest and triceps muscles, but from a different angle than the Wide Grip Bench Press. It also puts less stress on the shoulders and elbows, making it a great option for those with joint issues. The Reverse Grip Press provides an increased range of motion, allowing you to work the chest and triceps muscles more deeply than with the Wide Grip Bench Press. Additionally, the Reverse Grip Press helps to build a strong, stable core, which is essential for overall strength and performance.
Chest Dip
The Chest Dip is an exercise that works the chest, triceps, and shoulders. It is an effective alternative or complementary exercise to the Smith Machine Wide Grip Bench Press, as it utilizes the same muscles but in a different way. This exercise can be done with a straight bar or with rings, depending on what your fitness level is. The Chest Dip requires you to lift your bodyweight while keeping your elbows tucked in and your chest up. The exercise can be made more difficult by adding weight or using assisted machines. It is important to maintain a good form to prevent injury and maximize the effectiveness of the exercise.
Lever Seated Fly (Machine)
The Lever Seated Fly is a great alternative or complementary exercise to the Smith Machine Wide Grip Bench Press. It involves sitting in a special chair with adjustable arms, and pushing your arms outwards in an arc-like motion. The Lever Seated Fly is an isolation exercise that helps target the chest muscles without involving other muscles, making it the perfect complimentary exercise for the Smith Machine Wide Grip Bench Press. This exercise also helps to reduce the risk of injury since it does not involve heavy weights like other exercises. Additionally, since the Lever Seated Fly does not involve as much stress as other exercises, it can be used to increase chest strength and size without putting too much strain on the body.
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Opposing Complementary Exercises
The following exercises complement the Smith Machine Wide Grip Bench Press by targeting opposing muscle groups. This will help to build strength and balance throughout your body. With this combination of exercises, you can ensure that your body is functioning optimally.
Dumbbell Chest Supported Row
The Dumbbell Chest Supported Row is a great way to compliment the Smith Machine Wide Grip Bench Press. This exercise helps strengthen the opposing muscle group, the back muscles. The chest supported row isolates the lats, rhomboids, trapezius, and other back muscles while keeping the torso in a stationary position. It also helps to prevent any lower back strain that may occur from the wide grip bench press. It’s an important exercise for any bodybuilder who wants to develop a strong, balanced physique.
Dumbbell Rear Deltoid Raise
The Dumbbell Rear Deltoid Raise is the perfect complement to the Smith Machine Wide Grip Bench Press, targeting the opposing muscle group in the shoulder region. This exercise works the rear deltoids, which are an often neglected but important part of shoulder development. By performing this exercise in conjunction with the Smith Machine Wide Grip Bench Press, you will ensure that your shoulder muscles are balanced and evenly developed.
EZ Bar Reverse Grip Bent Over Row
The EZ Bar Reverse Grip Bent Over Row is a great complement to the Smith Machine Wide Grip Bench Press, as it targets the opposing muscle group. This exercise is performed by standing with your feet slightly wider than shoulder-width apart, gripping the bar with an overhand grip, and pulling the bar up to your chest while keeping your back flat and chest out. This exercise strengthens your lats, traps, and rhomboids, while the Smith Machine Wide Grip Bench Press works the pectoral muscles. Doing both exercises together will help you build strength and balance in your upper body.
Maximize Your Chest Gains with Smith Wide Grip Bench Press!
If you’re looking to increase your chest gains, the Smith Wide Grip Bench Press may be a game-changer for you. This exercise involves using a Smith machine with a wide grip on the bar and lowering it towards your chest. By using a wider grip, you’re putting more emphasis on your chest muscles, specifically the outer portion. This variation can also help with overall chest development and building strength. Remember to focus on form and control to effectively target your chest muscles and avoid injury. Try incorporating the Smith Wide Grip Bench Press into your chest workout for a challenging and effective exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Machine Exercises
