Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
Starting position
End position
How to Do Smith Machine Close-Grip Bench Press
- Place 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.
- As 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.
- After 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, lock the bar back in the rack.
Muscles Worked
Alternatives to Smith Machine Close-Grip Bench Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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2
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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3
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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4
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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5
Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
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6
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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7
JM Press
A beginner compound strength exercise that works the triceps, using a barbell.
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8
Body Tricep Press
A beginner isolation strength exercise that works the triceps, needing no equipment.
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9
Dip Machine
A beginner compound strength exercise that works the triceps, using a machine.
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10
Seated Triceps Press
A beginner isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do smith machine close-grip bench press work?
Smith Machine Close-Grip Bench Press primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for smith machine close-grip bench press?
Smith Machine Close-Grip Bench Press uses machines.
Smith Machine Close-Grip Bench Press: is it suitable for beginners?
Yes. Smith Machine Close-Grip Bench Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine close-grip bench press?
Close-Grip Barbell Bench Press, Bench Press, Reverse Triceps Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine close-grip bench press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine close-grip bench press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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