pectoralssmith machine
smith wide grip bench press
smith wide grip bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
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.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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