How to perform Smith Machine Bench Press Wide Grip with proper form

Setup

1. Position the Smith Machine Bar: Adjust the bar to chest height.
2. Select a Bench: Place a flat bench underneath the bar, ensuring it's centered.
3. Grip: Use a wide grip on the bar (slightly wider than shoulder-width) to emphasize the chest.

Execution

1. Lie Down: Position yourself on the bench with your eyes aligned under the bar.
2. Plant Feet: Keep your feet flat on the ground, maintaining stability.
3. Unrack the Bar: Lift the bar by straightening your arms, then rotate it to unhook it.
4. Lower the Bar: Slowly lower the bar towards your chest, controlling the movement. Your elbows should be at about a 75-degree angle from your body.
5. Press Up: Push the bar back to the starting position, fully extending your arms without locking your elbows.

Tips

• Keep your back flat against the bench.
• Maintain a neutral wrist position throughout the movement.
• Focus on controlled movements to avoid injury.