Smith Machine Decline Close Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Triceps
- Equipment
- Smith machine
- Body Part
- Upper Arms
- Primary Muscle
- Triceps
- Secondary Muscles
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, anterior deltoid, pectoralis major, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Decline Close Grip Bench Press
How to: Smith Machine Decline Close Grip Bench Press
- Set the Smith machine to a decline angle.
- Lie back on the bench with your feet firmly on the ground.
- Grip the barbell with your hands close together, just inside shoulder-width.
- Lower the barbell until it lightly touches your chest, keeping your elbows tucked in.
- Press the weight back up to the starting position without locking out your elbows.
Common Mistakes
- Flaring elbows out during press.
- Using excessive weight, which may cause form breakdown.
- Not using a full range of motion.
Modifications
- Use lighter weights for beginners.
- Perform the exercise in a seated position to minimize shoulder engagement.
Tips
- Maintain a neutral wrist position to prevent strain.
- Keep your elbows close to your body as you press to maximize triceps engagement.
- Use a weight that allows you to maintain control throughout the movement.
Smith Machine Decline Close Grip Bench Press Alternatives
Tags
triceps
strength
upper body
bench press
close grip
Smith machine