Smith Close Grip Bench Press
Target your triceps and inner chest with the Smith Close Grip Bench Press. This exercise builds upper body strength and muscle mass with controlled
Variations of Smith Close Grip Bench Press
Barbell Pin Close Grip Bench Press
Strengthen your triceps and chest with the Barbell Pin Close Grip Bench Press. This exercise uses a close grip and pins for a controlled, powerful push.
Smith Machine Decline Close Grip Bench Press
Strengthen your lower chest and triceps with the Smith Machine Decline Close Grip Bench Press. This exercise offers stability for effective muscle growth.
Smith Incline Reverse grip Press
Perform the Smith Incline Reverse Grip Press to target your upper chest, triceps, and anterior deltoids.
Dumbbell Close grip Press
Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.
Description
A resistance exercise that focuses on the triceps and chest by pressing a barbell upwards while lying on a bench.
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How to Do Smith Close Grip Bench Press
- 1Setup
Position a flat bench in the center of the Smith machine, ensuring the barbell is directly over your upper chest when lying down. Adjust the safety stops to prevent the bar from dropping too low.
- 2Setup
Lie supine on the bench with your feet flat on the floor, directly under your knees, and your head, shoulders, and glutes pressed firmly into the bench.
- 3Setup
Grasp the barbell with an overhand, close grip, about shoulder-width apart or slightly narrower, ensuring your wrists are straight and elbows are tucked close to your body. Unrack the bar by rotating it.
- 4
Inhale deeply as you slowly lower the bar towards your lower chest/upper abdomen, keeping your elbows tucked in and close to your sides throughout the descent.
- 5
Once the bar lightly touches your chest, exhale forcefully as you press the bar straight up by extending your elbows, focusing on contracting your triceps at the top.
- 6
Control the movement as you reach full elbow extension without locking out, then repeat the lowering phase for the desired repetitions. Re-rack the bar safely by rotating it back into the catches.
Tips
- Maintain a slight arch in your lower back, keeping your glutes and upper back in contact with the bench to stabilize your torso.
- Focus on driving the weight up using your triceps, imagining pushing through the palms of your hands rather than just pressing with your shoulders.
- Keep your elbows tucked close to your body throughout the entire movement to maximize triceps engagement and reduce shoulder strain.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to fully engage the target muscles and prevent injury.
Common Mistakes
- ×Flaring the elbows out wide reduces triceps activation and places excessive strain on the shoulder joints; keep your elbows tucked close to your sides throughout the lift.
- ×Lowering the bar too high on the chest, towards the neck, shifts tension away from the triceps and increases shoulder impingement risk; aim to lower the bar to your lower chest/upper abdomen area.
- ×Bouncing the bar off the chest uses momentum instead of muscle strength; maintain a controlled descent and a brief pause before pressing back up.
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Related Exercises
Barbell Close Grip Bench Press
Build powerful triceps and chest strength with the Barbell Close Grip Bench Press. This compound movement isolates the triceps more effectively.
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