smith wide grip bench press

How to perform it

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

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