Smith Close Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Smith machine
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Deltoid Anterior, Pectoralis Major, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- Strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Close Grip Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Smith Close Grip Bench Press
- Set the Smith machine to the appropriate height and load the desired weight.
- Lie on the bench, ensuring your back and head are in contact with it.
- Grip the bar with a close grip, ensuring your hands are shoulder-width apart.
- Lower the barbell towards your chest while keeping your elbows close to your sides.
- Push the barbell back up to the starting position, fully extending your arms.
Common Mistakes
- Flaring elbows out too much during the lift.
- Using excessive weight, leading to compromised form.
- Not fully extending the arms at the top of the movement.
Modifications
- Use a resistance band instead of a barbell for added flexibility and control.
- Perform with a single arm for focus on one side at a time.
Tips
- Keep your elbows close to your body throughout the lift.
- Use a lighter weight to maintain proper form, especially when starting out.
- Engage your core while performing the lift for better stability.
Smith Close Grip Bench Press Alternatives
Tags
triceps
strength
upper arms
close grip
bench press
Smith machine
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