Arms
Smith Machine Close-grip Bench Press
A controlled, high-tension movement designed to isolate the triceps and build thick upper arms with maximum safety.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.