Smith Close-Grip Bench Press
Smith Close-Grip Bench Press Exercise Description
The Smith Close-Grip Bench Press is a horizontal pressing variation that emphasizes the triceps brachii through elbow extension while also engaging the sternal fibers of the pectoralis major and the anterior deltoids. The fixed bar path of the Smith machine helps you standardize setup and focus on consistent pressing mechanics. A shoulder-width or slightly narrower pronated grip increases triceps demand compared with a traditional bench press. Key technique points include a stable five-point contact (head, upper back, glutes, and both feet), scapular retraction and depression, neutral wrists, and a controlled range of motion. Lower the bar to the lower chest/sternum with elbows tucked roughly 30–45 degrees from the torso, then press to a controlled, full elbow extension while keeping the shoulders down. This variation is a solid choice when you want a stable press that directs more work to the elbow extensors.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Smith Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Close-Grip Bench Press Exercise
‘- Set a flat bench under the Smith bar and position safety stops just above chest level.
– Lie with eyes under the bar; feet flat and planted. Maintain five points of contact.
– Retract and depress your shoulder blades; brace the torso and keep a neutral spine (natural, small arch), glutes on the bench.
– Take a full, pronated grip just inside shoulder width; thumbs wrapped; wrists straight with the bar over the heel of the palm.
– Unrack by rotating the bar; stack wrists over elbows.
– Inhale and lower the bar under control to the lower chest/sternum, keeping elbows tucked ~30–45 degrees and forearms vertical.
– Lightly touch—no bouncing—while maintaining scapular tension and a neutral wrist.
– Press along the machine’s path to full elbow extension under control; keep shoulders down and chest lifted.
– Exhale near the top; avoid shrugging or flaring the elbows.
– Re-rack by rotating the bar back into the hooks before releasing tension.
Smith Close-Grip Bench Press Tips
‘- Set the safety stops just above chest level before you start.
– Position yourself so your eyes are under the bar and maintain five points of contact.
– Retract and depress your shoulder blades before unracking and keep them set throughout.
– Use a full pronated grip just inside shoulder width, thumbs wrapped, with the bar over the heel of your palm to keep wrists neutral.
– Unrack by rotating the bar and stack your wrists directly over your elbows.
– Lower the bar under control to the lower chest/sternum with elbows tucked about 30–45 degrees and forearms vertical.
– Lightly touch the chest without bouncing while maintaining scapular tension and neutral wrists.
– Press along the machine’s path to a controlled, full elbow extension, keeping shoulders down and chest lifted.
– Exhale near the top of the press and avoid shrugging or flaring the elbows.
– Re-rack by rotating the bar back into the hooks before you release tension.
Smith Close-Grip Bench Press Beginner Introduction
The Smith Close-Grip Bench Press is a machine-based chest press that places extra load on the triceps by using a narrower hand position and a fixed bar path. With the body lying on a flat bench beneath the Smith bar, the movement centers on bending and straightening the elbows while the bar travels over the lower chest area. The shoulders and mid chest assist the press, but the closer grip shifts more of the challenge toward the back of the upper arms.
Because the bar moves along rails, bar trajectory and setup stay consistent from rep to rep, encouraging smooth, repeatable technique. The lifter remains anchored to the bench through the head, upper back, hips, and feet, while the shoulder blades stay pulled in toward the spine and slightly down the back. The bar is guided down under control to a light touch on the lower chest region, then driven back up until the arms are fully straightened, with the shoulders relaxed away from the ears and the wrists stacked over the elbows.