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
Adjust the seat height and position yourself on the bench with your feet flat on the ground.
2
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3
Lower the barbell towards your chest, keeping your elbows close to your body.
4
Pause for a moment at the bottom, then push the barbell back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands about 12-14 inches apart (just inside shoulder width) to maximize tricep engagement.
•Keep your elbows tucked close to your sides throughout the entire movement.
•Lower the bar to your lower sternum area, not the mid-chest, for optimal tricep mechanics.
Common Mistakes
•Gripping too narrow (hands touching), which places excessive stress on the wrists and doesn't improve tricep activation.
•Flaring the elbows outward, which turns it into a regular bench press and reduces tricep involvement.
•Not achieving full lockout at the top, which is where the triceps contract hardest.