Start & Finish Position
Below are a list of the key steps you should follow to mimic correct exercise technique whilst performing the wide grip smith machine bench press & what muscles are at work. Personally, I (GP) do not promote wide-grip pressing!
Key Steps to performing the Wide Grip Smith Machine Flat Bench Press correctly:
For this exercise, you require a spotter. For the purposes of these key steps, we will assume the use of a stereotypical vertical smith machine. If you are using an angled (e.g. 7 degree) smith machine or a Jones Machine, you should follow the steps of the Flat Bench Press.
1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.
2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your mid-chest. The bar should be empty (free from weight) at this stage.
3) Grip the bar with your hands wider (grip width will depend on you - 1.5 times your normal width is a reasonable marker) than your typical bench press grip width. Remember this grip point in correlation with the bar's knurling/ markings.
4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. Exhale, and the press the bar up.
5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement & do not bounce the bar off your chest.
6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.
7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe & controlled manner.
Muscle worked during the Smith Machine Wide Grip Bench Press:
Primary Muscles: Pectoralis Major - Mid Sternal Fibres.
Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.
Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...