Smith Machine Close-Grip Bench Press
A close-grip bench press on a Smith machine, emphasising the triceps with a guided bar path and built-in safety catches.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Place a flat bench under the Smith bar so it tracks to the lower chest, lie back and grip about shoulder width.
Unhook the bar and hold it at arm's length.
Lower it to the lower chest, keeping the elbows tucked.
Press back up to lockout by driving through the triceps.
Re-hook the bar after the last rep.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Elbows close to the ribs
Straight wrists
Lock out each rep
Common mistakes
Hands too close together
Elbows flaring
Bench misaligned with the bar path
Safety notes
Set the safety stops just below chest level.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.