smith wide grip bench press: technique and muscles worked

Animated demonstration of smith wide grip bench press

How to do this exercise

Step:1 Adjust the bench to a comfortable position on the smith machine.
Step:2 Lie down on the bench with your feet flat on the ground.
Step:3 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
Step:4 Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
Step:5 Pause for a moment when the barbell touches your chest.
Step:6 Push the barbell back up to the starting position, fully extending your arms.
Step:7 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Chest
Target muscle: Sternal pectoralis (mid chest)
Secondary muscle: Triceps Anterior deltoid Clavicular pectoralis (upper chest)Costal pectoralis (lower chest)

Hypertrophy grade

Good8 / 10

Nemeo’s take

The wide grip Smith Machine bench press is a mass builder focused on stretching and expanding the rib cage. By widening the grip (well beyond shoulder width), you reduce the vertical range of movement but you considerably increase the tension on the external fibers of the pectorals: the guided bar secures the movement, allowing you to achieve a deep stretch without risking losing control of the trajectory.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith wide grip bench press

How to do this exercise

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