Smith Close-grip Bench Press

triceps upper arms smith machine

Learn how to do the Smith Close-grip Bench Press with proper form and technique. This smith machine exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Smith Close-grip Bench Press exercise demonstration showing proper form

How to Do the Smith Close-grip Bench Press

Follow these steps to perform the Smith Close-grip Bench Press with correct form:

1Adjust the seat height and position yourself on the bench with your feet flat on the ground.
2Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3Lower the barbell towards your chest, keeping your elbows close to your body.
4Pause for a moment at the bottom, then push the barbell back up to the starting position.
5Repeat for the desired number of repetitions.

Smith Close-grip Bench Press Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment: smith machine
Body Part: upper arms
Category: Main

Muscles & Anatomy

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.

Pro Tips for Better Results

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.

Common Mistakes to Avoid

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

Fix: 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

Fix: 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

Fix: 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

Fix: 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.

How to Program the Smith Close-grip Bench Press

Sets & Reps

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.

Frequency

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

Where to Place It in Your Workout

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.

How to Progress

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

Variations & Alternatives

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.

Related Exercises

Frequently Asked Questions

What muscles does the Smith Close-grip Bench Press work?

The Smith Close-grip Bench Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Smith Close-grip Bench Press?

The Smith Close-grip Bench Press requires smith machine. 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 Close-grip Bench Press with proper form?

Start by adjust the seat height and position yourself on the bench with your feet flat on the ground.. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Lower the barbell towards your chest, keeping your elbows close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Smith Close-grip Bench Press in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS