Arms / Intermediate / Compound (multi-joint)

Smith Machine Close-Grip Bench Press

A close-grip press on a Smith machine that emphasizes the triceps along with the chest.

At a glance

Primary

Triceps, Chest

Secondary

Front delts

Equipment

Smith machine, Bench

Movement pattern

Horizontal push, Elbow extension

Level

Intermediate

Type

Arms, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench under a Smith machine and grip the bar with hands about shoulder-width apart.
2. Unrack the bar and hold it above your chest with arms straight.
3. Lower the bar to your lower chest, keeping your elbows close to your body.
4. Press the bar back up to full extension.

Tips

• Keep your elbows tucked.
• Do not grip so narrow that your wrists bend.

Common mistakes

• ✗ Bench placed so the bar comes down on the neck or belly.

  Why it hurts: The fixed bar path can't adjust, so a bad setup forces the shoulders into a poor position on every rep.

  ✓ Instead: Position the bench so the bar touches the lower chest, and set the safety stops just above the chest.

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