Smith Machine Close-Grip Bench Press
Strength · Beginner · Triceps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Triceps
- Secondary
- Chest, Shoulders
- Equipment
- Machine
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Triceps
Also works: Chest, Shoulders
How to do it — Smith Machine Close-Grip Bench Press
- 1Place 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.
- 2As 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.
- 3After 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.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, lock the bar back in the rack.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
