Target Muscle

    Triceps

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    ArmsSmith Machine

    Smith Close Grip Bench Press

    The smith close grip bench press is a compound exercise performed on a smith machine, targeting the tricep with secondary emphasis on the chest and shoulders. It involves pressing a barbell with a close grip, which increases tricep activation.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Adjust the seat height and position yourself on the bench with your feet flat on the ground.

    2. 2

      Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

    3. 3

      Lower the barbell towards your chest, keeping your elbows close to your body.

    4. 4

      Pause for a moment at the bottom, then push the barbell back up to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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