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Smith Machine Close-Grip Bench Press
Smith Machine close-grip bench press targets triceps while engaging chest and front shoulders for upper body strength and arm hypertrophy; uses fixed bar path for stability and control.
About Exercise
Equipment
Smith Machine, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
7/10Mid Chest, Lower Chest
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a flat bench under the Smith machine bar aligned with lower chest. Lie back with feet flat, grip bar slightly narrower than shoulders.
- Unrack the bar by rotating hooks, brace core.
- Lower bar controlled to lower chest, elbows tucked at 30 degrees.
- Pause briefly at chest without bouncing.
- Press bar up explosively by extending elbows, focusing on triceps.
- Fully extend arms without locking elbows.
- Rerack bar after reps by rotating hooks.
Coaching Tips
Form Cues
- Elbows tucked tight
- Feet planted firmly
- Drive through triceps
- Control the descent
- Maintain back arch
Breathing
Inhale during lowering, brace core; exhale forcefully during press up.
Tempo
3-1-1
Range of Motion
Lower bar to touch lower chest or just above; extend arms to near full lockout while keeping tension.
Safety
Safety Notes
- Set safety stops above chest
- Avoid if acute elbow or shoulder pain
- Use moderate grip width
- Control eccentric phase
Spotting
Not typically needed due to Smith machine safeties; use stops for solo training.
Common Mistakes
- Flaring elbows out
- Bouncing bar off chest
- Grip too narrow
- Arching back excessively
- Partial reps at top
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Elbow extension full
Build Up First
- Basic bench press form
- Core bracing competency
Also known as
Close-Grip Smith Bench Press, Smith Close Grip Press, Narrow Grip Smith Bench
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