Smith Machine Close-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Close-Grip Bench Press is a strength-training exercise primarily designed to target the triceps, while also engaging the chest and shoulders as secondary muscles. Performed on a Smith Machine, this exercise uses a fixed bar path, which helps stabilize the movement and allows for greater focus on the triceps. By adopting a narrower grip on the bar, the lifter reduces chest involvement compared to a standard bench press, emphasizing elbow extension to effectively stimulate the triceps. The controlled bar path of the Smith Machine also enhances safety and form consistency, making it a suitable option for lifters aiming to increase triceps strength and size while minimizing the risk of injury.
How to Perform
Position a flat bench inside the Smith Machine and adjust the bar to a height that allows easy unracking. Load the bar with your desired weight.
Lie back on the bench so your eyes are aligned roughly under the bar. Grip the bar with an overhand hold, keeping your hands close together, about 6 to 12 inches apart, to emphasize triceps activation.
Carefully release the bar from the safety hooks and stabilize it above your chest, maintaining control throughout the movement.
Keep your elbows tucked close to your body and lower the bar in a slow, controlled manner, letting your triceps do the majority of the work rather than your chest.
Descend the bar until it is just above your mid-chest, avoiding bouncing it off your body to prevent strain.
Push the bar upward by extending your elbows, concentrating on contracting the triceps, but stop short of locking the elbows fully to maintain tension and protect the joints.
Repeat the movement for your desired number of repetitions, focusing on smooth, controlled motion rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
When performing the close-grip bench press, the triceps can easily let the chest or shoulders take over. Focus on slow, deliberate reps to ensure the triceps are fully engaged.
Concentrate on feeling the triceps stretch as you lower the bar and contract as you press it back up. This connection between your mind and muscles ensures the triceps are doing the majority of the work.
Keep your elbows close to your torso throughout the movement. Avoid letting them flare outward, which reduces triceps activation and places more stress on the shoulders.
Maintain constant tension on the triceps by stopping just short of fully locking out the elbows at the top of each rep. This keeps the muscles under continuous load and maximizes growth.
Perform each repetition with control rather than speed, prioritizing proper form and muscle engagement over the amount of weight lifted.
How Not to Perform
Do not flare your elbows outward while pressing the bar, as this shifts the work to the chest and shoulders and increases shoulder strain.
Avoid bouncing the bar off your chest, which can cause injury and reduces the effectiveness of the triceps contraction.
Do not fully lock out your elbows at the top of the movement, as this releases tension from the triceps and can stress the joints.
Do not use excessive speed or jerky motions; rushing the reps decreases triceps engagement and increases the risk of injury.
Avoid letting your shoulders lift off the bench or arching your back excessively, which compromises form and can strain your lower back.
Do not grip the bar too wide, as this turns the exercise into more of a standard bench press and reduces triceps activation.
Avoid using a weight that is too heavy to control; struggling with the load often leads to poor form and transfers the work to secondary muscles.
Do not neglect the mind-muscle connection; ignoring the triceps’ contraction and stretch means other muscles take over, reducing the effectiveness of the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
