Smith Close Grip Bench Press

Smith Close Grip Bench Press Exercise Description

The Smith Close-Grip Bench Press is a horizontal press emphasizing elbow extension to target the triceps brachii, with assistance from the sternal fibers of the pectoralis major and the anterior deltoid. The Smith machine’s fixed bar path provides stability, helping you focus on consistent elbow tracking and bar control. A shoulder‑width or slightly narrower grip shifts the effort toward the triceps while maintaining strong wrist and shoulder alignment. Proper scapular retraction and depression keep the shoulder complex stable, and a neutral spine with feet planted creates a solid base. Use a controlled, full, pain‑free range of motion and a smooth touch to the lower chest to avoid momentum and ensure consistent technique.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Supraspinatus, 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: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Smith Close Grip Bench Press Exercise

‘- Set a flat bench under the Smith bar; align so the bar travels to the lower chest at the bottom.
– Set safety stops just above chest level to catch the bar if needed.
– Grip the bar with hands just inside shoulder width; thumbs wrapped; wrists neutral and stacked over forearms.
– Plant feet firmly; light natural arch; ribs down; brace the torso.
– Retract and depress the shoulder blades; keep them set on the bench throughout.
– Unrack by extending the elbows and position the bar over the lower chest with forearms vertical.
– Lower the bar under control by bending the elbows, keeping them close to the torso (do not flare).
– Lightly touch the lower chest without bouncing; maintain wrist neutrality and scapular tension.
– Press the bar straight up, driving through the mid‑palm, to full elbow extension while keeping shoulders packed.
– Keep head neutral and eyes up; avoid excessive arching or letting the wrists bend back.
– After the last rep, guide the bar into the hooks and confirm it’s racked before releasing your grip.

Smith Close Grip Bench Press Tips

‘- Align the bench so the bar travels to your lower chest at the bottom of each rep.
– Set the safety stops just above chest level before you start lifting.
– Grip the bar just inside shoulder width with thumbs wrapped and wrists stacked over the forearms.
– Plant your feet firmly, keep a light natural arch, ribs down, and brace your torso.
– Retract and depress your shoulder blades and keep them set on the bench throughout the set.
– Position the bar over your lower chest at the top with your forearms vertical.
– Lower the bar under control, keeping your elbows close to your torso instead of flaring.
– Lightly touch the lower chest without bouncing, maintaining wrist neutrality and scapular tension.
– Press the bar straight up, driving through the mid‑palm to full elbow extension while keeping the shoulders packed.
– Keep your head neutral, eyes up, and avoid excessive arching or letting the wrists bend back.
– After the last rep, guide the bar securely into the hooks and confirm it’s racked before releasing your grip.

Smith Close Grip Bench Press Beginner Introduction

In the Smith Close-Grip Bench Press, the lifter performs a horizontal press on a Smith machine using a narrower, roughly shoulder-width hand position. This setup shifts a large share of the effort to the triceps, with meaningful support from the mid chest and the front of the shoulders. Because the bar travels on fixed rails, attention can turn toward how the elbows move, how steadily the bar travels, and how stable the upper body feels against the bench.

The motion centers on bending and straightening the elbows as the bar moves between a light touch on the lower chest and a strong lockout overhead, within a comfortable range that does not provoke pain. A firm connection with the floor through the feet and a steady torso on the bench help create a solid base for pressing. Consistent wrist alignment and a steady shoulder position contribute to smooth, repeatable reps, while a deliberate, momentum-free tempo emphasizes control over every part of the lift.