Smith Machine Close-Grip Bench Press

Last Updated on September 27, 2014

The Smith Machine Close-Grip Bench Press is a powerhouse exercise designed to target your triceps while also working your chest and shoulders. By narrowing your grip, this variation of the traditional bench press shifts the focus from the chest to the triceps, making it an excellent choice for building arm strength and definition.

In this comprehensive guide, we’ll cover the benefits, proper technique, common mistakes, and variations of the Smith Machine Close-Grip Bench Press. Whether you’re aiming to sculpt impressive triceps, strengthen your upper body, or add variety to your chest routine, this exercise is a must-have in your training arsenal.

What Makes the Smith Machine Close-Grip Bench Press Unique?

Unlike the traditional bench press, the close-grip variation places more emphasis on the triceps while still engaging the chest and shoulders. The use of a Smith Machine provides additional stability, allowing you to lift with confidence and focus on proper form.

Key Benefits:

1. Triceps Isolation
   The close grip targets the triceps, making it ideal for building arm strength and size.
2. Chest and Shoulder Engagement
   While the triceps are the primary focus, the chest and front shoulders are still heavily involved, making this a compound movement.
3. Stability and Safety
   The fixed bar path of the Smith Machine reduces the need for balance, minimizing the risk of injury and allowing you to focus on the movement.
4. Great for All Levels
   Beginners benefit from the machine’s guidance, while advanced lifters can use it to overload the triceps with heavier weights.
5. Enhanced Lockout Strength
   This exercise strengthens the lockout phase of pressing movements, translating to improved performance in other lifts like the bench press and overhead press.

Muscles Worked

The Smith Machine Close-Grip Bench Press primarily targets the triceps brachii, with secondary activation of:

• Chest (Pectoralis Major and Minor)
• Front Shoulders (Anterior Deltoids)
• Core Muscles (for stabilization)

How to Perform the Smith Machine Close-Grip Bench Press

Step-by-Step Instructions

Follow these detailed steps to perform the exercise safely and effectively:

1. Set Up Your Bench

• Place a flat bench in the center of the Smith Machine.
• Adjust the bench so the bar is in line with the middle of your chest when lying down.

2. Position Yourself on the Bench

• Lie flat on the bench with your feet planted firmly on the ground for stability.
• Ensure your hips, lower back, and head remain in contact with the bench throughout the exercise.

3. Grip the Bar

• Grasp the bar with a close grip, about 6–10 inches apart. Your palms should face forward, with wrists straight and elbows pointing downward.

4. Unrack the Bar

• Push the bar upward to disengage it from the safety hooks. Hold the bar directly above your chest with arms fully extended.

5. Lower the Bar

• Slowly lower the bar toward your chest by bending your elbows.
• Keep your elbows tucked close to your body to emphasize triceps engagement.
• Pause just before the bar touches your chest.

6. Push the Bar Up

• Extend your arms to press the bar back to the starting position.
• Focus on squeezing your triceps as you straighten your elbows.

7. Repeat

• Perform the desired number of repetitions. Once your set is complete, safely re-rack the bar by rotating it into the safety hooks.

Tips for Perfect Form

• Maintain Wrist Alignment: Keep your wrists neutral and directly above your elbows to reduce strain.
• Elbow Position: Tuck your elbows close to your sides throughout the movement to maximize triceps activation.
• Controlled Movement: Lower the bar slowly and press upward with control to engage the muscles fully.
• Engage Your Core: Tighten your core to stabilize your body and prevent arching your back.
• Breathing: Inhale as you lower the bar and exhale as you press it back up.

Common Mistakes to Avoid

To get the most out of this exercise and prevent injury, avoid these common errors:

1. Using Too Much Weight

• Lifting more than you can control compromises form and increases injury risk.
• Solution: Start with lighter weights and focus on mastering technique before progressing.

2. Letting Elbows Flare Out

• Allowing your elbows to flare shifts the focus away from the triceps to the chest and shoulders.
• Solution: Keep your elbows tucked close to your sides.

3. Bouncing the Bar

• Bouncing the bar off your chest reduces muscle activation and increases injury risk.
• Solution: Pause briefly at the bottom of the movement without letting the bar touch your chest.

4. Overarching the Back

• Excessive arching of the lower back can strain the spine.
• Solution: Keep your hips and back flat on the bench and engage your core.

5. Grip Too Narrow or Too Wide

• A grip that’s too narrow can strain your wrists, while a grip that’s too wide shifts focus to the chest.
• Solution: Use a grip that feels comfortable, typically 6–10 inches apart.

Variations of the Smith Machine Close-Grip Bench Press

Adding variations to your routine can target different muscle groups and prevent plateaus:

1. Incline Close-Grip Bench Press

• Set the bench to an incline position to emphasize the upper chest and triceps.

2. Decline Close-Grip Bench Press

• Lower the bench angle to target the lower chest and triceps.

3. Reverse-Grip Close-Grip Bench Press

• Use an underhand grip to target the upper chest while still working the triceps.

4. Dumbbell Close-Grip Bench Press

• Use dumbbells instead of a barbell to increase the range of motion and engage stabilizing muscles.

5. Tempo Training

• Slow down the eccentric (lowering) phase to increase time under tension for greater muscle activation.

Reps and Sets Recommendations

Adjust your sets and reps based on your fitness goals:

• For Strength: 3–5 sets of 4–6 reps with heavier weight.
• For Hypertrophy (Muscle Growth): 3–4 sets of 8–12 reps with moderate weight.
• For Endurance: 2–3 sets of 12–15 reps with lighter weight.

Workout Integration

The Smith Machine Close-Grip Bench Press can be incorporated into various training routines:

1. Arm Day

• Pair it with biceps exercises like hammer curls and concentration curls for a balanced arm workout.

2. Push Day

• Combine it with shoulder and chest exercises like overhead presses and incline bench presses.

3. Triceps-Focused Routine

• Include it alongside other triceps exercises such as triceps dips, rope pushdowns, and skull crushers.

Benefits Beyond Aesthetics

The Smith Machine Close-Grip Bench Press offers functional and performance benefits beyond building muscle:

1. Improved Pressing Power
   Strengthening the triceps enhances performance in other pressing movements, such as the overhead press and bench press.
2. Joint Health
   The controlled bar path reduces stress on the shoulders and elbows, making it a safer alternative for lifters with joint concerns.
3. Functional Strength
   The improved triceps strength carries over to everyday pushing movements, such as lifting objects or pushing a heavy door.

Safety Considerations

1. Warm Up Properly
   Spend 5–10 minutes warming up your upper body with light cardio and dynamic stretches.
2. Use Safety Stops
   Adjust the machine’s safety catches to prevent the bar from descending too low.
3. Check Equipment
   Ensure the Smith Machine is in good working condition before starting.
4. Listen to Your Body
   Stop immediately if you feel pain or discomfort and consult a fitness professional.

FAQs

1. Can beginners perform this exercise?

Yes! The guided track of the Smith Machine makes it an excellent choice for those new to weightlifting.

2. How often should I do this exercise?

Incorporate it 1–2 times per week as part of your upper body or arm workout routine.

3. What weight should I start with?

Begin with a lighter weight and focus on form. Gradually increase the load as you build strength and confidence.

Conclusion

The Smith Machine Close-Grip Bench Press is a versatile, effective exercise for building strong, well-defined triceps while also working your chest and shoulders. Its stability and controlled movement make it suitable for lifters of all levels, while its variations allow for targeted muscle engagement.

By mastering the proper technique, avoiding common mistakes, and incorporating this exercise into your routine, you’ll enhance your upper body strength and improve performance in other pressing movements. Whether you’re aiming for bigger arms, improved athleticism, or a stronger bench press, this exercise is a must-have in your fitness journey.

Set up your bench, narrow your grip, and press your way to stronger, more sculpted arms!