Smith Machine Close-Grip Bench Press

How to do the Smith Machine Close-Grip Bench Press

1. 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.
2. 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.
3. 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.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, lock the bar back in the rack.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Harder than the Smith Machine Close-Grip Bench Press

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Smith Machine Close-Grip Bench Press with

Opposing biceps work — alternate sets without extra rest.

Machine Bicep Curl biceps Machine Preacher Curls biceps Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps

Common questions

What muscles does the Smith Machine Close-Grip Bench Press work?

The Smith Machine Close-Grip Bench Press primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine Close-Grip Bench Press?

A Machine. Without a machine, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Close-Grip Bench Press suitable for beginners?

Yes, the Smith Machine Close-Grip Bench Press is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Smith Machine Close-Grip Bench Press go in a workout?

Early — the Smith Machine Close-Grip Bench Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Machine Bicep Curl and Machine Preacher Curls later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell