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Smith-Machine Close-Grip Bench Press

Target your triceps with Smith-Machine Close-Grip Bench Press! Build upper body strength with controlled, effective movements.

The Smith-Machine Close-Grip Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: exercise bench, smith machine and weight plates.

Smith-Machine Close-Grip Bench Press demo video 2
Ms. Grey
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Required Equipment

Exercise Bench
Exercise Bench
Smith Machine
Smith Machine
Weight Plates
Weight Plates

Smith-Machine Close-Grip Bench Press Muscles Worked

Primary

Triceps (triceps brachii); Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)

Smith-Machine Close-Grip Bench Press Variations and Alternatives

How to do the Smith-Machine Close-Grip Bench Press

Smith Close Grip Bench Press Instructions

  • Bench

  • Weight plates (optional)

Positioning

  1. Set Up the Smith Machine: Adjust the bar height to a position that is approximately at chest level when you lie on the bench.

  2. Bench Position: Place a flat bench under the Smith machine, centering it so that the bar is above your chest.

  3. Lie Down: Position yourself on the bench with your feet flat on the ground and your back flat against the bench. Your head, shoulders, and buttocks should remain in contact with the bench.

Grip

4. Hand Placement: Grasp the bar with both hands. Your hands should be positioned closer than shoulder-width apart (a close grip) to target the triceps. Wrap your thumbs around the bar for a secure grip.

Movement

  1. Unrack the Bar: Press the bar upward to lift it off the safety catches. Lock your elbows to stabilize the weight above your chest.

  2. Lower the Bar: Slowly lower the bar toward your chest, keeping your elbows close to your body. Control the movement to avoid any bouncing.

  3. Push Back Up: Once the bar reaches your chest, push the bar back up to the starting position by extending your arms while keeping your elbows tucked in. Avoid letting the bar drift away from your body.

  4. Repeat: Perform the desired number of repetitions while maintaining control and proper form throughout each rep.

Safety Tips

  • Always start with lighter weights to master the form before adding heavier weights.

  • Consider having a spotter if you're lifting heavier loads.

  • Ensure the weight plates are securely fastened if using them.

Conclusion

The Smith Close Grip Bench Press is an excellent exercise for strengthening the triceps and improving overall pressing strength. Follow these instructions carefully to maximize benefits and minimize injury risk.

Smith-Machine Close-Grip Bench Press FAQs

What muscles does the Smith-Machine Close-Grip Bench Press work?

The Smith-Machine Close-Grip Bench Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the triceps brachii and pectoralis major.

What equipment do you need for the Smith-Machine Close-Grip Bench Press?

Exercise bench, smith machine and weight plates.

Is the Smith-Machine Close-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Smith-Machine Close-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Smith-Machine Close-Grip Bench Press variations and alternatives?

Similar exercises include the Close-Grip Bench Press, Barbell Guillotine Bench Press, Barbell Incline Close-Grip Bench Press and Barbell Lying Close-Grip Press.

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