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Exercises/Smith Machine Close-Grip Bench Press
TricepsBeginner

Smith Machine Close-Grip Bench Press

A close-grip bench press on a Smith machine, emphasising the triceps with a guided bar path and built-in safety catches.

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Primary muscles

  • Triceps

Secondary muscles

  • Chest (Pectoralis Major)
  • Front Delts
Sets
3–4
Reps
8–12
Rest
60–120s

How to perform

Smith Machine Close-Grip Bench Press movement

Main muscles working (thicker lines)

Starting position

Place a flat bench under the Smith bar so it tracks to the lower chest, lie back and grip about shoulder width.

  1. 1

    Unhook the bar and hold it at arm's length.

  2. 2

    Lower it to the lower chest, keeping the elbows tucked.

  3. 3

    Press back up to lockout by driving through the triceps.

  4. 4

    Re-hook the bar after the last rep.

Breathing: Inhale as you lower, exhale as you press.

Coaching tips

  • Elbows close to the ribs

  • Straight wrists

  • Lock out each rep

Common mistakes

  • Hands too close together

  • Elbows flaring

  • Bench misaligned with the bar path

Safety notes

  • Set the safety stops just below chest level.

Details

Body parts
Arms · Chest · Upper Body
Equipment
Smith Machine · Bench
Movement
Horizontal Push
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Close-Grip Bench PressIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.