Smith-Maschine Enges Bankdrücken

Trizeps Oberarme Multipresse

Lerne, wie du Smith-Maschine Enges Bankdrücken mit korrekter Technik ausführst. Diese Multipresse-Übung beansprucht hauptsächlich Trizeps, mit sekundärem Fokus auf Brust, Schultern.

Smith-Maschine Enges Bankdrücken Übungsdemonstration mit korrekter Technik

So führst du Smith-Maschine Enges Bankdrücken aus

Folge diesen Schritten, um Smith-Maschine Enges Bankdrücken mit korrekter Technik auszuführen:

1Stelle die Sitzhöhe ein und positioniere dich auf der Bank mit den Füßen flach auf dem Boden.
2Greife die Langhantel mit engem Griff, etwas enger als schulterbreit.
3Senke die Langhantel Richtung Brust, halte die Ellbogen nah am Körper.
4Halte kurz unten inne, dann drücke die Langhantel zurück in die Ausgangsposition.
5Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Smith-Maschine Enges Bankdrücken

Primär

Trizeps

Sekundär

BrustSchultern

Übungsdetails

Gerät: Multipresse
Körperteil: Oberarme
Kategorie: Haupt

Muskeln & Anatomie

The Smith machine close-grip bench press trains the triceps, anterior deltoids, and pectoralis major along a fixed vertical bar path. The Smith machine removes the stabilization demand of free-weight pressing and allows the lifter to focus entirely on the triceps pushing motion without worrying about bar path control. This makes it excellent for training close to failure — the bar can be racked at any point without a spotter. The triceps are maximally loaded during elbow extension, and the fixed path ensures consistent stimulus regardless of fatigue-induced bar drift.

Profi-Tipps für bessere Ergebnisse

1Adjust the bench position so that at full extension, the bar is over the lower chest/upper abdomen — not directly over the face. The Smith machine's fixed path means the press goes straight up, so your body position determines where the bar ends up.
2Use the Smith machine safety hooks as the active range stopper — set them about 2 inches above the chest so you can train hard without risk of failure. This is the primary advantage of the Smith machine.
3Take a grip slightly narrower than shoulder width but not so close that your wrists are stressed. A 6–8 inch grip spacing is typically optimal.

Häufige Fehler vermeiden

✗ Bench positioned too far forward or backward on the Smith machine

Lösung: Position the bench so the bar path travels through your lower chest at the bottom. If your shoulder is in pain, the bar is likely over your clavicle.

✗ Not using the safety stops

Lösung: Set safety hooks for chest-level. The entire point of the Smith machine for failure training is to avoid needing a spotter — use the stops.

✗ Elbows flaring out

Lösung: Same cue as all close-grip pressing: elbows stay at 45 degrees from the torso. The fixed bar path doesn't fix elbow flare — you have to control it.

✗ Performing on a Smith machine as a permanent alternative to free weights

Lösung: The Smith machine is a supplement, not a replacement. Use it for high-volume sets and failure training, but maintain free-weight pressing in your program for stabilizer development.

So programmierst du Smith-Maschine Enges Bankdrücken

Sätze & Wiederholungen

3–4 sets of 8–15 reps, often taken to failure since the machine makes it safe. Drop sets work especially well: heavy 8 reps → reduce weight → another 10–12 reps immediately.

Häufigkeit

1–2 times per week. Treat the same as close-grip barbell bench for recovery.

Wo im Training einsetzen

Use as a second triceps pressing movement after free-weight bench or as a substitute on days when bars are occupied or a spotter isn't available.

Wie du dich steigerst

Increase weight in 2.5–5 lb increments when all sets are completed at the top of the rep range with controlled form.

Variationen & Alternativen

Barbell Close-Grip Bench Press

Free-weight equivalent with full stabilization demand. Better for developing raw strength but requires a spotter for high-intensity sets.

EZ-Bar Close-Grip Bench Press

Free-weight option with a more ergonomic wrist position. Better for people with wrist discomfort on the straight barbell.

Cable Triceps Pushdown

An isolation alternative that allows triceps training without any chest or anterior deltoid involvement. Better for pure triceps pump work.

Häufig gestellte Fragen

What muscles does the Smith-Maschine Enges Bankdrücken work?

The Smith-Maschine Enges Bankdrücken primarily targets your Trizeps. Secondary muscles worked include Brust, Schultern. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Smith-Maschine Enges Bankdrücken?

The Smith-Maschine Enges Bankdrücken requires multipresse. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith-Maschine Enges Bankdrücken with proper form?

Start by stelle die sitzhöhe ein und positioniere dich auf der bank mit den füßen flach auf dem boden.. Greife die Langhantel mit engem Griff, etwas enger als schulterbreit. Senke die Langhantel Richtung Brust, halte die Ellbogen nah am Körper. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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