Smith Close-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Close-Grip Bench Press is an effective exercise primarily targeting the triceps, with secondary emphasis on the chest. Using the Smith machine for stability, this variation of the traditional bench press involves positioning the hands closer together on the barbell, which shifts the focus toward the triceps while still engaging the chest muscles. This controlled movement, with the fixed path provided by the Smith machine, allows for safer execution, especially when training with heavier loads or when maintaining proper form is critical. It’s a great addition to any upper-body workout routine, particularly for strengthening and sculpting the triceps.
How to Perform
Start by lying flat on the bench, ensuring your feet are firmly planted on the floor. Adjust your position so that the bar is aligned with your chest.
Grasp the bar with a narrow grip, placing your hands about shoulder-width apart, with your palms facing outward.
To unhook the bar from the Smith machine, press it upward and rotate your wrists to release the bar from its locked position.
Lower the bar slowly and under control towards your chest, keeping your elbows close to your sides throughout the movement.
Push the bar upward with strength, fully extending your arms, and exhale as you perform this motion. Make sure your wrists stay aligned with your elbows during the entire lift.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form with each rep.
After completing your set, carefully return the bar to its starting position by rotating your wrists to securely lock the bar back into the machine.
★ 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
Maintain Controlled Movements: A key to maximizing the effectiveness of the Smith Close-Grip Bench Press is avoiding rapid or jerky movements. Instead, perform each rep with slow, deliberate control. Lower the bar to your chest with focus, and then press it back up in a smooth motion. Keep your elbows tucked in close to your sides throughout the movement to ensure your triceps are properly engaged.
Prevent Elbow Locking: Many people make the mistake of fully locking their elbows at the top of the press. This can place unnecessary stress on your joints, which may lead to discomfort or injury over time. To prevent this, make sure to leave a slight bend in your elbows even when you reach the top of the lift. This helps maintain constant tension on your muscles while safeguarding your elbow joints.
How Not to Perform
Avoid Using Excessive Weight: Don’t choose a weight that is too heavy for you, as this can compromise your form. Lifting with improper technique increases the risk of injury and reduces the effectiveness of the exercise. Start with a manageable weight and gradually increase it as you gain strength and confidence in your movement.
Don’t Use Momentum: Do not rely on momentum to move the bar. Jerking the bar up or bouncing it off your chest takes the focus away from your triceps and may strain your shoulder or chest muscles. Instead, aim for slow, controlled movements to ensure the triceps are properly engaged throughout the lift.
Don’t Let Your Elbows Flare Out: Avoid allowing your elbows to drift outward during the press. This can put unnecessary strain on your shoulder joints and reduce the emphasis on your triceps. Keep your elbows close to your body throughout the entire movement to maintain proper form and target the triceps more effectively.
Don’t Lock Your Elbows at the Top: Fully extending and locking your elbows at the top of the press puts unnecessary pressure on your joints, which can lead to injury over time. Always maintain a slight bend in your elbows at the top of the lift to protect your joints and keep the tension on your triceps.
Don’t Arch Your Back Excessively: Avoid excessive arching of your back while performing the exercise, as this can place strain on your lower back and compromise your form. Keep your back flat against the bench, engaging your core to maintain stability and prevent unnecessary stress on the spine.
Don’t Allow Your Wrists to Bend: Keep your wrists straight and aligned with your forearms. Bending your wrists excessively can lead to discomfort and strain on the wrists, which can affect your overall form and increase the risk of injury. Focus on maintaining a firm grip and controlled movement throughout the exercise.
Don’t Rush the Reps: Performing the exercise too quickly, especially in the lowering phase, can lead to improper engagement of the target muscles and increase the likelihood of injury. Focus on controlling the descent and press with intention, ensuring each rep is executed with purpose and full range of motion.
Avoid Lifting with Your Shoulders: Don’t allow your shoulders to take over the movement by pushing the bar with them. Keep your shoulder blades retracted and focus on pushing with your triceps to maximize the effectiveness of the exercise. This will help you stay focused on the primary target muscle and prevent shoulder strain.
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.
