Smith Close Grip Bench Press
Description
The Smith machine close-grip bench press is a pressing exercise with hands placed roughly shoulder-width apart on the guided Smith bar. The narrow grip shifts emphasis from the chest to the triceps, and the fixed bar path allows you to push closer to failure safely. It is an excellent tricep mass builder.
Equipment Required
Smith Close Grip Bench Press Instructions
- Lie on a flat bench inside the Smith machine with your eyes under the bar.
- Grip the bar with hands roughly shoulder-width apart or slightly narrower. Wrap your thumbs.
- Pull your shoulder blades down and back. Plant feet firmly. Brace your core.
- Twist the bar to unrack. Lower the bar under control to your lower chest or sternum area.
- Keep your elbows tucked tight against your sides throughout the descent.
- Press the bar back up by extending at the elbows, focusing on squeezing the triceps.
- Lock out at the top. Repeat for the desired number of reps.
- Twist to re-rack on the final rep. Use safety stops for failure training.
Smith Close Grip Bench Press Form & Visual
Smith Close Grip Bench Press Benefits
- Shifts emphasis heavily onto the triceps
- Fixed bar path allows safe training to failure
- Often allows heavier loading than dumbbell tricep work
- Excellent compound tricep mass builder
- Useful for high-rep and drop-set training
- Easier to set up than barbell close-grip bench
Smith Close Grip Bench Press Muscles Worked
- Triceps brachii (heavy emphasis)
- Pectoralis major (sternal head)
- Anterior deltoid
- Serratus anterior
Smith Close Grip Bench Press Variations & Alternatives
- Barbell Close-Grip Bench Press
- Smith Incline Bench Press
- Smith Decline Bench Press
- Dumbbell Skull Crusher
- Tricep Dip
- Pause Smith Close-Grip Press
- Floor Smith Close-Grip Press
