Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Smith wide grip bench press

Beginner

Smith wide grip bench press is a compound smith machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  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.

What to do instead

  • Barbell wide bench pressBarbell
  • Dumbbell bench pressDumbbell
  • Cable seated chest pressCable
  • Band bench pressResistance band
  • Smith wide grip decline bench pressSmith machine
  • Drop push upBodyweight

Harder variations

  • Band one arm twisting chest pressResistance band
  • Dumbbell one arm decline chest pressDumbbell
  • Dumbbell one arm incline chest pressDumbbell
  • Barbell bench pressBarbell
Logged today · 3 min restSmith wide grip bench press

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band chest flyResistance band
  • Band decline chest pressResistance band