Smith Wide Grip Bench Press
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Smith machine
- Körperregion
- Chest
- Typ
- Strength
The Smith wide grip bench press is a chest-focused strength exercise that targets the pectoralis major (sternal head) while recruiting the front deltoids, upper chest, and triceps as synergists. The Smith machine's fixed vertical bar path adds stability, making it a useful option for learning pressing mechanics or training without a spotter, while the wider grip increases the stretch across the outer chest fibers.
Smith Wide Grip Bench Press: So führst du sie aus
- 1Set the Smith machine bar to a height you can unrack with slightly bent elbows while lying flat. Load your plates and adjust the bench to sit centered under the bar.
- 2Lie flat on the bench with your eyes directly below the bar. Plant your feet firmly on the floor and retract your shoulder blades down and together against the pad.
- 3Grip the bar several inches wider than shoulder-width — index fingers roughly over the outer ring marks — with your thumbs fully wrapped around the bar and the bar resting over the base of your palms.
- 4Rotate the bar to unrack it, then press it to full lockout directly over your chest.
- 5Lower the bar under control toward the middle of your chest, keeping your elbows at roughly a 60–75° angle to your torso rather than flared straight out.
- 6Let the bar lightly touch your chest without bouncing, with your wrists stacked over your elbows throughout the descent.
- 7Press the bar back up along the fixed path until your arms are fully extended and your chest is fully contracted.
- 8Complete your reps, then rotate the bar back into the hooks to re-rack it safely.
Technik-Tipps
- Keep your shoulder blades retracted and pressed firmly into the bench throughout every rep — this protects the shoulder joint and creates a stable base for pressing.
- Maintain a mild natural arch in your lower back while keeping your glutes and upper back in contact with the bench.
- Because the Smith machine locks the bar to a vertical plane, focus on controlling the descent rather than steering the bar — the machine does the path work for you.
- The wide grip shortens the range of motion slightly compared to a standard grip; use a full, controlled press rather than relying on that shortened path to push heavier loads.
- Always set the safety catches at chest height before pressing alone — the Smith machine lets you rotate the bar onto the hooks immediately if you cannot complete a rep.
Häufige Fehler
- Flaring the elbows out to 90°, which places excess shear stress on the shoulder joint and increases injury risk — keep elbows angled 60–75° from your torso.
- Bouncing the bar off your chest to gain momentum, which removes tension from the pectorals and risks bruising or cracking a rib.
- Gripping so wide that the wrists bend backward under load, which can strain the wrists — keep the bar seated in the base of the palm with wrists neutral.
- Allowing the shoulder blades to protract (roll forward) at the top, which shifts load onto the front deltoids and reduces pectoral engagement.
Häufig gestellte Fragen
What muscles does the Smith wide grip bench press work?
It primarily targets the pectoralis major (sternal head — the lower-chest fibers). The front deltoid, upper chest (clavicular head), and triceps brachii assist throughout the movement.
How wide should my grip be for this exercise?
Place your index fingers roughly over or just outside the outer knurling rings — typically 3–5 inches wider per side than your standard bench press grip. Going excessively wide shortens the range of motion too much and increases shoulder stress.
What is the difference between the Smith wide grip bench press and a regular barbell wide grip bench press?
The Smith machine fixes the bar to a vertical track, removing the need to balance the bar laterally, which reduces stabilizer demand but also lets you train without a spotter. A free barbell recruits more stabilizing muscles but requires greater coordination and ideally a spotter at heavy loads.
Is the Smith wide grip bench press good for building outer chest?
The wider grip does increase the stretch across the outer pectoral fibers at the bottom of the movement, which can improve chest development when combined with a full range of motion and controlled eccentric. It is best used alongside standard-grip pressing rather than as a sole chest builder.
How many sets and reps should I do?
For hypertrophy, 3–4 sets of 8–12 reps works well. For strength, 4–5 sets of 4–6 reps with heavier loads is effective. Rest 90–120 seconds between sets for moderate weights, up to 3 minutes when lifting heavy.
