Smith Machine Close-Grip Bench Press
A beginner strength exercise for the triceps, done with a machine.
How to do the Smith Machine Close-Grip Bench Press
- 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.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, lock the bar back in the rack.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Smith Machine Close-Grip Bench Press
Dip MachineMachine · Beginner
Machine Triceps ExtensionMachine · Beginner
Bench DipsBodyweight · Beginner
Close-Grip Barbell Bench PressBarbell · Beginner
Close-Grip Dumbbell PressDumbbell · Beginner
Close-Grip EZ-Bar PressEZ curl bar · Beginner
Dips - Triceps VersionBodyweight · Beginner
Incline Push-Up Close-GripBodyweight · Beginner
Questions
What muscles does the Smith Machine Close-Grip Bench Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the Smith Machine Close-Grip Bench Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Smith Machine Close-Grip Bench Press?
Good alternatives that train the triceps: Dip Machine, Machine Triceps Extension, Bench Dips or Close-Grip Barbell Bench Press.
How many sets and reps of the Smith Machine Close-Grip Bench Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).