
Smith Machine Close Grip Bench Press overview
The Smith Machine Close Grip Bench Press is a targeted compound exercise that places emphasis on the triceps, chest, and shoulders. Using the Smith Machine provides added stability, making it suitable for individuals of varying fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Smith Machine Close Grip Bench Press in your upper body training routine.
The Smith Machine Close Grip Bench Press primarily targets the triceps, chest, and shoulders.
Smith Machine Close Grip Bench Press – how to perform
- Step 1: Position a flat bench in the center of the Smith Machine and set the bar at a height that allows you to reach it comfortably.
- Step 2: Lie on the bench with your back against it, and grip the Smith Machine bar with your hands closer together than shoulder-width, keeping your palms facing forward.
- Step 3: Plant your feet firmly on the ground and unrack the bar, holding it above your chest.
- Step 4: Inhale and lower the bar to your chest, keeping your elbows close to your body.
- Step 5: Descend until the bar lightly touches your chest or hovers slightly above it.
- Step 6: Exhale and push the bar back up to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the engagement of the triceps.

Starting position

Final position
Exercise Tips
- Maintain a stable grip on the Smith Machine bar, with hands positioned closer than shoulder-width.
- Keep your elbows close to your body throughout the movement.
- Control the descent and ascent to maximize triceps engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Paused Smith Machine Close Grip Bench Press: Add a brief pause at the bottom of the movement to increase time under tension.
- Smith Machine Close Grip Incline Bench Press: Perform the exercise on an incline bench for a different angle and muscle activation.
- Reverse Grip Smith Machine Bench Press: Change your grip to a supinated (palms facing up) position for a variation in muscle engagement.
- High-Intensity Techniques: Incorporate techniques such as drop sets or supersets for added intensity.