Smith Close Grip Bench Press

Description
This exercise involves performing a bench press with a close grip, which targets the triceps muscles more than a traditional bench press. The movement involves lowering the barbell to the chest and pressing it back up while keeping the hands closer together on the bar.
Muscle Group
Equipment Required
Smith Close Grip Bench Press Instructions
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grasp the barbell with a close grip, with your hands shoulder-width apart.
- Lower the barbell slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, keeping your elbows close to your body.
- Repeat for the desired number of repetitions.
Smith Close Grip Bench Press Form & Visual
Smith Close Grip Bench Press Benefits
- Targets the triceps muscles, helping to build strength and size in the arms
- Can help improve overall bench press performance by strengthening the lockout portion of the lift
- Allows for a greater range of motion compared to traditional bench press, which can lead to increased muscle activation
- May be a safer alternative for those with shoulder pain or injuries, as it places less stress on the shoulders
- Can be easily modified by adjusting grip width or using different equipment, such as dumbbells or a close grip bar
Smith Close Grip Bench Press Muscles Worked
- Triceps brachii
- Pectoralis major (sternal head)
- Anterior deltoid
- Coracobrachialis
Smith Close Grip Bench Press Variations & Alternatives
- Smith Wide Grip Bench Press
- Smith Incline Bench Press
- Smith Decline Bench Press
- Smith Reverse Grip Bench Press
- Smith Floor Press