Smith Decline Close Grip Bench Press
Smith Decline Close Grip Bench Press Exercise Description
The Smith Decline Close-Grip Bench Press is a triceps-focused horizontal press performed on a decline bench with the bar guided by the Smith machine. Using a shoulder-width or slightly narrower pronated grip emphasizes elbow extension by the triceps brachii while also involving the sternal fibers of the pectoralis major and the anterior deltoid. The decline angle moves the touch point to the lower chest/upper abdomen and reduces shoulder flexion demands compared with flat pressing, supporting a stable shoulder position. Keeping the elbows closer to the torso with forearms vertical increases triceps contribution and helps maintain efficient joint alignment. Prioritize scapular retraction and depression, neutral wrists, and controlled range of motion; use the Smith safeties to limit depth and ensure consistent start and finish positions.
- 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: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Decline Close Grip Bench Press Exercise
‘- Set the bench to a 15–30° decline; position Smith safeties just above your lowest bar position.
– Lie back with feet secured under the pads; eyes roughly under the bar.
– Retract and depress shoulder blades; maintain a neutral spine and braced torso.
– Grip the bar shoulder-width or slightly narrower with a full, closed grip; wrists neutral.
– Unrack by pressing up and rotating the hooks; center the bar over the lower chest.
– Inhale and brace; lower the bar under control to lightly touch the lower chest/upper abdomen.
– Keep forearms vertical; elbows tucked about 20–40° from the torso throughout.
– Press straight up by extending the elbows; avoid shrugging or flaring.
– Finish with the bar stacked over wrists and shoulders; lock out under control without hyperextending elbows.
– Rerack by rotating the hooks onto the pegs securely before releasing tension.
– Avoid bouncing the bar, excessive wrist extension, losing scapular set, or letting hips lift off the bench.
Smith Decline Close Grip Bench Press Tips
‘- Set the bench to a 15–30° decline and position the Smith safeties just above your lowest bar position.
– Line up so your eyes are roughly under the bar before unracking.
– Retract and depress your shoulder blades and keep them set to maintain a stable upper back.
– Maintain a neutral spine and braced torso throughout the press.
– Use a shoulder-width or slightly narrower full, closed grip and keep your wrists neutral.
– Center the bar over your lower chest and lower it under control to lightly touch the lower chest/upper abdomen.
– Keep your forearms vertical and your elbows tucked about 20–40° from your torso through the whole range.
– Press straight up by extending your elbows, avoiding shrugging or flaring.
– Finish each rep with the bar stacked over your wrists and shoulders, locking out under control without hyperextending your elbows.
– Avoid bouncing the bar, excessive wrist extension, losing your scapular set, or letting your hips lift off the bench.
Smith Decline Close Grip Bench Press Beginner Introduction
The Smith Decline Close-Grip Bench Press is a guided pressing movement using a Smith machine and a decline bench, centered on working the triceps. The slight downward angle shifts the bar’s contact point toward the lower chest and upper stomach area, which lessens how much the shoulders have to raise the arms compared with a flat press. This setup encourages a more secure feeling in the shoulder joints while still challenging the chest and the front of the shoulders alongside the back of the upper arms.
During this exercise, the bar follows a fixed path as it moves up and down over the lower chest. A closer, overhand hand position highlights straightening of the elbows, giving the triceps a major role. The elbows stay relatively near the torso with the forearms more upright, which supports solid joint positioning through the press. Attention to smooth, controlled motion and a consistent start and finish point is central to the way this lift is usually performed on the Smith machine.