Smith Machine Close-Grip Bench Press

oec:smith-machine-close-grip-bench-press

A guided horizontal pressing exercise using a shoulder-width grip on a Smith machine to emphasize the triceps.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Smith Machine Close Grip Bench Press, Smith Machine Narrow Grip Bench Press

How to do it

Position a flat bench inside the Smith machine so that the bar aligns directly over your lower chest.
Set the safety catches just below your planned bottom position.
Lie flat on the bench, plant your feet firmly on the floor, and retract your shoulder blades.
Grip the bar with an overhand grip approximately shoulder-width apart, keeping your wrists stacked directly over your forearms.

Rotate the bar to unhook it from the safety pins and establish full elbow extension over your chest.
Lower the bar under control toward your lower sternum, tucking your elbows close to your torso at roughly a 30- to 45-degree angle.
Pause briefly just above the chest without letting the bar bounce.
Press the bar straight up along the guided track by extending your elbows until your arms are locked out.
Rotate the bar to re-engage the safety hooks upon completing the set.

Inhale as you lower the bar to your chest, and exhale forcefully as you press upward.

Gripping the bar with hands too close together (hands touching).: Use a shoulder-width grip to protect the wrists and shoulders while still maximizing triceps involvement.
Flaring elbows excessively wide.: Keep elbows tucked inward toward the sides of your ribcage throughout the movement.
Misaligning the bench with the fixed track.: Ensure the bar descends directly over the lower sternum to avoid unnecessary shoulder strain.

Always adjust the Smith machine safety stops to chest height before loading heavy weight.
Avoid using a thumbless (suicide) grip on the bar.

This record: CC-BY-SA-4.0.