Target Muscle

    Triceps

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    ArmsSmith Machine

    Smith Machine Decline Close Grip Bench Press

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

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Adjust the bench on the smith machine to a decline position.

    2. 2

      Lie down on the bench with your feet firmly planted on the ground.

    3. 3

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

    4. 4

      Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

    5. 5

      Pause for a moment when the barbell is just above your chest.

    6. 6

      Push the barbell back up to the starting position, fully extending your arms.

    7. 7

      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

    Master The Smith Machine Decline Close Grip Bench Press with Forge

    Get personalized coaching, form feedback, and workout plans featuring Smith Machine Decline Close Grip Bench Press and other exercises tailored to your goals.

    Join the Waitlist