Smith Machine Close-Grip Bench Press

Technique

How to perform Smith Machine Close-Grip Bench Press

1. Place a flat bench under the Smith bar so the track brings it toward the middle chest.
2. Lie back with your feet planted and take an overhand grip around shoulder width.
3. Disengage the hooks and support the bar with your arms extended and wrists aligned over the forearms.
4. Lower the bar toward the chest while keeping the elbows closer to the torso than in a wide-grip press.
5. Press along the track by extending the elbows while keeping the upper back supported.
6. Repeat under control without bouncing the bar, then re-engage the hooks.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.