Smith Machine Close-Grip Bench Press
Muscles worked
Instructions
- 1Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, lock the bar back in the rack.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine Close-Grip Bench Press
The Smith machine close-grip bench press follows the same pattern as a standard close-grip bench press, but the machine's guided bar path removes the need to stabilize the trajectory, letting you focus entirely on pressing power and triceps involvement. Lying on a bench positioned under the machine, you lower the bar with a narrow pronated grip to the middle of your chest, elbows close to your torso, before pressing it back up and locking out your arms. The bar's vertical guidance makes this exercise particularly safe to train alone, without a spotter, while still keeping the intensity of a heavy compound movement. It's a great option for beginners learning close-grip technique, or for more advanced lifters who want to press heavy for the triceps without worrying about bar balance.
check_circleBenefits
- check_circleMakes the movement safer thanks to the guided vertical bar path
- check_circleLets you train alone without a spotter
- check_circleHeavily targets the triceps with the narrow grip
- check_circleIdeal for learning close-grip technique
lightbulbExecution tips
- lightbulbKeep your elbows close to your torso throughout
- lightbulbSet the hooks to the right height before starting
- lightbulbLower slowly, roughly twice as slow as the press up
- lightbulbFully lock out your arms at the top of every rep
warningCommon mistakes
- warningLetting the elbows flare out like a standard bench press
- warningSetting the bar at a height that doesn't match your build
- warningBouncing the bar off the chest
- warningSkipping a full lockout at the top of the movement
helpFrequently asked questions
Why use the Smith machine instead of a free barbell?expand_more
The guided bar path makes the exercise safer and lets you train alone, focusing purely on the press.
Does this replace the free-barbell close-grip press?expand_more
It's a safe and effective variation, but keep the free-weight version too, to build balance and stabilization.
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