Exercise

Smith Machine Close-Grip Bench Press

Also known as: smith close grip bench press, smith machine narrow bench press, smith triceps press

Smith Machine Close-Grip Bench Press — position 2

Smith Machine Close-Grip Bench Press is a compound exercise for the triceps. Main target: triceps lateral head and triceps medial head. Also works: middle chest and anterior deltoid. Equipment: smith machine.

EquipmentSmith machine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps lateral head Triceps medial head

Secondary

Middle chest Anterior deltoid

How to do it

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.
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.
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.
Repeat the movement for the prescribed amount of repetitions.
When you are done, lock the bar back in the rack.