Smith Wide Grip Bench Press

pectoralschestsmith machine

Matutunan kung paano gawin ang Smith Wide Grip Bench Press nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Smith Wide Grip Bench Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Wide Grip Bench Press

Sundin ang mga hakbang na ito para maisagawa ang Smith Wide Grip Bench Press nang may tamang form:

  1. 1I-adjust ang bench sa komportableng posisyon sa smith machine.
  2. 2Humiga sa bench na may mga paa na patag sa sahig.
  3. 3Hawakan ang barbell nang wide grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat.
  4. 4I-unrack ang barbell at dahan-dahang ibaba patungo sa dibdib, pinapanatiling nakabukas sa mga tabi ang mga siko.
  5. 5Sandaling itigil habang nagtatapat ang barbell sa dibdib.
  6. 6Itulak ang barbell pabalik sa simula, fully inuuntat ang mga braso.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Smith Wide Grip Bench Press

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
smith machine
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Wide Grip Bench Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Wide Grip Bench Press?

Ang Smith Wide Grip Bench Press ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Smith Wide Grip Bench Press?

Ang Smith Wide Grip Bench Press ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Wide Grip Bench Press nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang bench sa komportableng posisyon sa smith machine. Humiga sa bench na may mga paa na patag sa sahig. Hawakan ang barbell nang wide grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Smith Wide Grip Bench Press?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Smith Wide Grip Bench Press?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Wide Grip Bench Press best for?

The Smith Wide Grip Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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