Smith Close Grip Bench Press

Muscles worked

Setup

1. Position a flat bench in the center of the Smith machine so the bar aligns with your lower chest or sternum when lying down.
2. Lie flat on the bench and grasp the bar with a shoulder-width grip or slightly narrower (about 6-10 inches apart).
3. Plant your feet firmly on the floor and retract your shoulder blades, pressing them into the bench to create a stable base.
4. Rotate the bar to unhook it from the safety pegs, starting with your arms fully extended directly over your chest.

How to do it

1. Inhale and slowly lower the bar toward your lower chest, keeping your elbows tucked close to your ribcage at a 30-45 degree angle.
2. Lower the bar under control for a 2-3 second count until it is just above your chest.
3. Exhale and drive the bar back up forcefully by extending your elbows, focusing on pushing through the heels of your palms.
4. Stop the movement just before your elbows fully lock out to maintain constant tension on the triceps.

Form checklist

• Keep elbows tucked toward the torso; do not let them flare out to the sides.
• Maintain neutral wrists; do not let the weight pull your wrists into extension (bending backward).
• Ensure the bar path remains vertical and aligned with the lower chest.
• Keep your glutes and upper back in contact with the bench throughout the entire set.

Pro tips

• Imagine trying to 'bend' the bar into a U-shape to further engage the triceps and stabilize the shoulders.
• Focus on the mind-muscle connection by consciously squeezing the triceps at the top of the movement.
• Use the Smith machine's stability to focus on a slow, controlled eccentric phase to maximize muscle fiber micro-tears.

Make it harder

• Add a 2-second isometric pause at the bottom of the rep to remove all elastic momentum.
• Perform '1.5 reps' by lowering to the chest, pushing halfway up, lowering back to the chest, and then pushing all the way to the top.

Frequently asked

What muscles does the smith close grip bench press work?

The smith close grip bench press primarily targets the triceps, and also works the abs, deltoids, pectorals, and serratus anterior as secondary muscles.

What equipment do you need for the smith close grip bench press?

The smith close grip bench press uses smith machine.

Is the smith close grip bench press good for beginners?

The smith close grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Assisted DipIntermediate · triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• Bodyweight Standing Military PressBeginner · deltoids and triceps