A close-grip bench press on a Smith machine, emphasising the triceps with a guided bar path and built-in safety catches.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Place a flat bench under the Smith bar so it tracks to the lower chest, lie back and grip about shoulder width.
Unhook the bar and hold it at arm's length.
Lower it to the lower chest, keeping the elbows tucked.
Press back up to lockout by driving through the triceps.
Re-hook the bar after the last rep.
Breathing: Inhale as you lower, exhale as you press.
Elbows close to the ribs
Straight wrists
Lock out each rep
Hands too close together
Elbows flaring
Bench misaligned with the bar path
Set the safety stops just below chest level.