Smith Machine Decline Close Grip Bench Press
Smith Machine Decline Close Grip Bench Press Exercise Description
The Smith Machine Decline Close Grip Bench Press is a barbell press performed on a decline bench with a narrower-than-shoulder grip. The fixed bar path helps you focus on pressing mechanics while emphasizing elbow extension. Primary involvement is the triceps brachii, with meaningful assistance from the pectoralis major (especially the sternal fibers) and anterior deltoid. The decline angle places the bar path over the lower chest/upper abdomen, encouraging a strong press without excessive shoulder flare. Key technique points include a neutral wrist, vertical forearms, and stable scapulae (retracted and slightly depressed) throughout the range. Use a controlled tempo, touch or pause lightly near the lower chest without bouncing, and press to full elbow extension while keeping the shoulders packed.
- 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 Machine Decline Close Grip Bench Press Exercise
‘- Set a decline bench under the Smith bar so the bar lines up over your lower chest at lockout.
– Set the safety stops just above chest level; confirm the hook rotation direction and use collars.
– Lie back with feet secured, head and hips in contact, and a natural spinal position.
– Retract and slightly depress your shoulder blades to create a stable base.
– Grip the bar just inside shoulder-width with a full, thumbs-around grip; keep wrists neutral (bar in the heel of the palm).
– Unrack by extending the elbows and rotating the bar off the hooks; position forearms vertical under the bar.
– Inhale, keep elbows close to your sides, and lower the bar under control toward the lower chest/upper sternum.
– Lightly touch or hover just above the chest without bouncing, maintaining scapular position.
– Exhale as you press the bar straight up until elbows are fully extended, avoiding shoulder protraction.
– Re-rack by guiding the bar into the hooks; visually confirm both sides are secured before releasing your grip.
– Avoid: gripping too narrow, flaring elbows, hyperextending wrists, lifting hips/feet, or losing control of the bar path.
Smith Machine Decline Close Grip Bench Press Tips
‘- Position the bench so the bar lines up over your lower chest at lockout.
– Set safety stops just above chest level, confirm hook rotation direction, and use collars.
– Keep feet secured, with head and hips in contact and a natural spinal position.
– Retract and slightly depress your shoulder blades before unracking and maintain this stable base throughout.
– Grip the bar just inside shoulder-width with a full, thumbs-around grip, keeping the bar in the heel of the palm for neutral wrists.
– After unracking, position your forearms vertical under the bar before starting the descent.
– Inhale and lower the bar under control toward the lower chest/upper sternum while keeping elbows close to your sides.
– Lightly touch or hover just above the chest without bouncing, maintaining scapular position.
– Exhale as you press the bar straight up to full elbow extension, avoiding shoulder protraction.
– When finished, guide the bar into the hooks and visually confirm both sides are secured before releasing your grip.
Smith Machine Decline Close Grip Bench Press Beginner Introduction
The Smith Machine Decline Close Grip Bench Press is a barbell press variation using a decline bench and a relatively narrow hand position on a guided bar path. The downward bench angle brings the movement arc toward the lower chest and upper stomach area, giving the press a distinctive feel compared with flat or incline versions. Because the bar travels on rails, attention shifts toward how the elbows straighten and how the bar moves in a consistent, straight line.
This exercise centers on the triceps, with strong help from the chest and the front of the shoulders. Technique revolves around calm, controlled motion: wrists stacked in line with the forearms, arms positioned so the forearms stay nearly upright, and shoulder blades pulled together and held down against the bench to create a firm platform. The bar typically lowers in a smooth, unhurried manner to a gentle touch or brief pause near the lower chest, then rises again until the arms are straight. Safety stops, secure foot placement, and careful re-racking into the hooks play an important role in this setup.