Smith Machine Close-Grip Bench Press
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The Smith Machine Close-Grip Bench Press is a strength exercise performed on a guided barbell machine, where you grip the bar narrowly inside shoulder width and press it upward from chest level. Its primary purpose is to build triceps power and upper chest strength while minimizing shoulder involvement for safer pressing. It requires a Smith machine and benefits intermediate lifters seeking hypertrophy or improved bench press lockout without needing a spotter.
How to Perform Smith Machine Close-Grip Bench Press
- 1Set the Smith machine bar to the height of your lower chest when lying on the bench. Adjust the bench to center it under the bar.
- 2Lie flat on the bench with your eyes directly under the bar. Plant your feet flat on the floor, hip-width apart.
- 3Grip the bar with hands shoulder-width or slightly narrower, palms facing forward. Unrack the bar by rotating it off the hooks, holding it over your lower chest with arms extended.
- 4Engage your core and retract your shoulder blades to create a stable base. Lower the bar slowly toward the center of your chest, keeping elbows tucked close to your sides.
- 5Inhale deeply as you lower the bar under control until it lightly touches your chest.
- 6Exhale forcefully as you press the bar straight up to the starting position, fully extending your arms without locking elbows.
- 7Rack the bar securely by rotating it back onto the hooks after your set.
- 8Key form tips: Keep elbows at a 45-degree angle to your torso—avoid flaring them out. Maintain a slight arch in your lower back but keep glutes on the bench. Use a spotter or safety stops for heavy loads. Common mistakes: Bouncing the bar off your chest or allowing wrists to bend backward.