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Instructions
- Lie flat on the bench beneath the Smith machine bar with your feet planted firmly on the ground.
- Grip the barbell with hands shoulder-width apart or slightly narrower.
- Unrack the bar by rotating it and bring it directly over your lower chest.
- Lower the bar slowly and under control to your lower chest, keeping your elbows close to your torso.
- Pause briefly at the bottom, then press the bar upward until your arms are fully extended.
- Repeat for the desired number of repetitions and re-rack the bar safely.
Technical Tips
- Keep your elbows tucked to emphasize triceps activation.
- Avoid flaring your elbows out to reduce shoulder strain.
- Maintain a slight arch in your lower back without lifting your glutes off the bench.
- Use a controlled tempo to avoid using momentum.
Breathing Tips
- Inhale as you lower the bar to your chest.
- Exhale forcefully as you push the bar back up.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendonitis
- Wrist pain or carpal tunnel syndrome
- Recent pectoral muscle strain or surgery
The Smith Machine Close-Grip Bench Press is an effective compound exercise that targets the triceps while also engaging the chest and front deltoids. Performed on a guided Smith machine, this variation offers enhanced stability and control, making it especially useful for lifters looking to isolate the triceps with minimal balance requirements. The close-grip hand position places greater emphasis on the triceps compared to traditional bench press movements, making it a popular choice for strength athletes and bodybuilders aiming to develop upper arm mass and pressing strength. Using the Smith machine allows for consistent bar path and easier spotting, which can be beneficial when lifting heavier weights or during solo training sessions. This exercise is ideal for those seeking progressive overload without compromising joint safety. It also supports hypertrophy and strength development by allowing precise movement control and mechanical isolation. The Smith Machine Close-Grip Bench Press is well-suited for intermediate to advanced lifters who want to add targeted triceps work to their upper body routines. It is also a safe alternative for individuals with shoulder stability concerns who may find free weight versions more challenging. For optimal results, this movement can be integrated into push-day, arm-day, or chest-focused training splits.
What muscles does the Smith Machine Close-Grip Bench Press work?
The Smith Machine Close-Grip Bench Press primarily targets the triceps, with secondary activation of the lower chest, inner chest, and front deltoids.
Is the Smith Machine Close-Grip Bench Press good for triceps?
Yes, this exercise is highly effective for building triceps strength and size due to the close hand placement and guided motion path.
Can beginners do the Smith Machine Close-Grip Bench Press?
While primarily suited for intermediate lifters, beginners with proper guidance can perform this exercise due to the added stability of the Smith machine.
What's the difference between close-grip and regular Smith bench press?
The close-grip version shifts emphasis from the chest to the triceps by narrowing the hand placement, which alters the muscle recruitment pattern.
Should I use a Smith machine for close-grip bench pressing?
Yes, the Smith machine provides a fixed path that enhances safety and control, especially for isolating the triceps during close-grip pressing.