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Smith Close Grip Bench Press animation

How to do the Smith Close Grip Bench Press

TricepsSmith MachineBeginner

The Smith Machine close grip bench press is one of the most direct paths to building thick, powerful triceps because the fixed bar path lets you focus entirely on pushing mechanics rather than stabilization. Master this movement and you will build the pressing strength that carries over to every upper body lift you do.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set the bar at chest height on the Smith Machine, lie flat on the bench, and grip the bar with hands about shoulder-width apart or slightly narrower, wrists stacked directly over elbows
  2. Unrack the bar and lower it slowly to your lower chest, keeping your elbows tucked at roughly 45 degrees to your torso rather than flaring out wide
  3. Drive the bar back up in a straight vertical line by squeezing your triceps hard, fully locking out at the top of each rep
  4. Re-rack only when your set is fully complete, and keep your feet flat and your lower back in a neutral position throughout every rep

Common mistakes

  • Gripping too narrow which strains the wrists and shifts stress away from the triceps, so use a shoulder-width grip and keep your wrists neutral and stacked
  • Letting the elbows flare out wide which turns the movement into a chest press, so actively tuck the elbows toward your sides on every rep
  • Bouncing the bar off the chest to use momentum, so lower under control for a full two-count and initiate each rep from a dead stop

Pro tip — At the top of every rep, hold the lockout for one full second and consciously squeeze the triceps as hard as possible before lowering the bar, this isometric contraction dramatically increases time under tension and accelerates triceps development without adding a single pound to the bar.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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