Smith Close-Grip Bench Press
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and reduce strain on your shoulders.
How-to-do Steps
- Lie on the bench with your eyes under the Smith machine bar.
- Grasp the bar with a grip narrower than shoulder-width.
- Unrack the bar by rotating the bar and then lower it to the lower part of your chest.
- Press the bar upward until your arms are fully extended, keeping your elbows close to your sides.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Close-Grip Bench Press primarily targets the Triceps, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders25%
Chest25%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Close-Grip Bench Press work?
Smith Close-Grip Bench Press primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Close-Grip Bench Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Close-Grip Bench Press suitable for beginners?
Smith Close-Grip Bench Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
