Smith Machine Close-Grip Bench Press
How to do the Smith Machine Close-Grip Bench Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Machine
How to do the Smith Machine Close-Grip Bench Press
- 1
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- 3
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When you are done, lock the bar back in the rack.
Log it, see it on your body.
Every Smith Machine Close-Grip Bench Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Close-Grip Bench Press fits
The Smith Machine Close-Grip Bench Press shows up in training built around a specific goal. See how it fits:
More triceps exercises
Smith Machine Close-Grip Bench Press: common questions
What muscles does the Smith Machine Close-Grip Bench Press work?
The Smith Machine Close-Grip Bench Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Smith Machine Close-Grip Bench Press suitable for beginners?
Yes. The Smith Machine Close-Grip Bench Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine Close-Grip Bench Press?
To do the Smith Machine Close-Grip Bench Press you'll need a weight machine.
Is the Smith Machine Close-Grip Bench Press a compound or isolation exercise?
The Smith Machine Close-Grip Bench Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Close-Grip Bench Press with correct form?
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Close-Grip Bench Press sets, free.
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