Smith Machine Close Grip Bench Press

A close-grip bench press on the Smith machine that bias-loads the triceps — the guided take on the classic triceps mass-builder.

Arms Machine Strength

Step by step

1. Set the bench on the Smith machine so the bar lines up directly over your lower chest when you lie down.
2. Lie on the bench, plant your feet flat on the floor, and grip the bar with hands shoulder-width apart.
3. Pull your shoulder blades back and down into the bench to create a stable pressing platform.
4. Unrack the bar by rotating the wrists, then lower it slowly to your lower chest with elbows tucked close.
5. Pause briefly at the bottom with the bar touching the chest and the elbows still tight to the sides.
6. Press the bar back up to full lockout by driving through the triceps and chest in one smooth motion.

Muscles and equipment

Target muscle

Triceps

Secondary muscles

Mid chest

Equipment

Machine

Type

Strength

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