Smith Machine Decline Close Grip Bench Press
Learn how to do the Smith Machine Decline Close Grip Bench Press with proper form and technique. This smith machine exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Smith Machine Decline Close Grip Bench Press
Follow these steps to perform the Smith Machine Decline Close Grip Bench Press with correct form:
- 1Adjust the bench on the smith machine to a decline position.
- 2Lie down on the bench with your feet firmly planted on the ground.
- 3Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- 5Pause for a moment when the barbell is just above your chest.
- 6Push the barbell back up to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Smith Machine Decline Close Grip Bench Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Machine Decline Close Grip Bench Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
smith close-grip bench press
smith machine incline tricep extension
smith machine incline tricep extension - straight variation
barbell decline close grip to skull press
close-grip push-up
band side triceps extension
Frequently Asked Questions
What muscles does the Smith Machine Decline Close Grip Bench Press work?
The Smith Machine Decline 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 Machine Decline Close Grip Bench Press?
The Smith Machine Decline 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 Machine Decline Close Grip Bench Press with proper form?
Start by Adjust the bench on the smith machine to a decline position. Lie down on the bench with your feet firmly planted on the ground. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Machine Decline Close Grip Bench Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Machine Decline Close Grip Bench Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Machine Decline Close Grip Bench Press best for?
The Smith Machine Decline Close Grip Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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