A close-grip bench press on a Smith machine is a horizontal pressing movement that emphasizes the triceps by using a narrow hand placement. You press the fixed bar from the chest to near full elbow extension while keeping the elbows close to your sides.
How to do the Close Grip Bench Press (Smith Machine)#
- Set a flat bench under the Smith bar and lie on your back with your eyes roughly beneath the bar; plant your feet flat on the floor.
- Grasp the bar with a narrow, shoulder-width-or-slightly-narrower grip and keep your wrists neutral.
- Unlock the bar and hold it with straight arms, then lower it under control to the mid-chest while keeping your elbows close to your torso.
- Drive the bar upward by extending the elbows until near full extension, maintaining a steady, controlled path.
- Carefully re-rack the bar when the set is complete, keeping control of the movement throughout.
Muscles worked#
- Primary: Triceps (Triceps Brachii), Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the elbows to flare wide, which shifts stress away from the triceps.
- Using an overly narrow grip that causes wrist pain or excessive bending.
- Bouncing the bar off the chest instead of lowering with control.
- Overarching the lower back or lifting the hips to help press the weight.
- Failing to keep the forearms vertical, which alters the pressing line.
