Smith Machine Close Grip Bench Press
- Beginner
- Machine
The Smith machine close-grip bench press takes one of the best triceps mass-builders and locks it onto a guided bar path. The narrower grip biases the triceps over the chest, while the Smith bar path removes balance demand and lets the lifter chase failure safely without a spotter.
How to do the Smith Machine Close Grip Bench Press
- Set the bench on the Smith machine so the bar lines up directly over your lower chest when you lie down.
- Lie on the bench, plant your feet flat on the floor, and grip the bar with hands shoulder-width apart.
- Pull your shoulder blades back and down into the bench to create a stable pressing platform.
- Unrack the bar by rotating the wrists, then lower it slowly to your lower chest with elbows tucked close.
- Pause briefly at the bottom with the bar touching the chest and the elbows still tight to the sides.
- Press the bar back up to full lockout by driving through the triceps and chest in one smooth motion.
Muscles worked
- Primary:
- Triceps
- Secondary:
- Chest
Why train it
- Builds triceps mass with the safety of a guided bar path.
- Allows lifters to push to failure without a spotter present.
- Reinforces a strong elbows-tucked pressing pattern that transfers to free-weight benching.
Common mistakes
- Setting the grip too narrow so the wrists collapse inward under load, which strains the joint.
- Letting the elbows flare wide, which removes the triceps bias and stresses the front shoulders.
- Bouncing the bar off the chest to use momentum instead of a controlled touch and press.
- Forgetting to rotate the wrists to rack the bar at the end of the set, dropping it onto the safeties.
Frequently asked questions
What muscles does the Smith Machine Close Grip Bench Press work?
The Smith Machine Close Grip Bench Press trains the triceps as the main target. Expect the chest to take some of the load as well.
What equipment do I need for the Smith Machine Close Grip Bench Press?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Smith Machine Close Grip Bench Press suitable for beginners?
Yes. The Smith Machine Close Grip Bench Press is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Smith Machine Close Grip Bench Press at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Smith Machine Close Grip Bench Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Smith Machine Close Grip Bench Press?
Bench Dips, Floor Press, and Reverse-Grip Tricep Pushdown train the same primary muscles as the Smith Machine Close Grip Bench Press. Pick whichever one matches the equipment in front of you.