Smith Machine Close-grip Bench Press Guide
Master the Smith Machine Close-grip Bench Press to build significant triceps mass and strength with our professional, step-by-step coaching guide.
How to Perform
- Position a flat bench in the center of the Smith Machine so the bar aligns with your lower chest.
- Lie flat on the bench and grasp the bar with a shoulder-width grip, ensuring your palms are facing up.
- Unrack the bar by rotating the hooks and fully extend your arms without locking your elbows completely.
- Lower the bar slowly toward your sternum while keeping your elbows tucked close to your ribcage.
- Pause for a brief second when the bar is an inch above your chest to maintain constant muscle tension.
- Press the bar back up to the starting position by contracting your triceps and pushing through your palms.
- Repeat for the desired number of repetitions before re-hooking the bar safely onto the frame.
Common Mistakes
- Placing hands too close together, which causes excessive wrist strain.
- Flaring your elbows out to the sides rather than keeping them tucked.
- Bouncing the bar off the chest to gain momentum.
- Arching the lower back off the bench during the concentric phase.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Front Deltoids
- Upper Chest
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms