How to do the Smith Close-grip Bench Press
Smith Close-grip Bench Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Smith Close-grip Bench Press demonstration · © GymiaFit
Smith Close-grip Bench Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Close-grip Bench Press step by step
- 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 — questions
What muscles does the Smith Close-grip Bench Press work?
The Smith Close-grip Bench Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Smith Close-grip Bench Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Close-grip Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Close-grip Bench Press?
Smith Machine Decline Close Grip Bench Press, Smith Machine Incline Tricep Extension, Barbell Close-grip Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Close-grip Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.