How to do the Smith Machine Decline Close Grip Bench Press
Smith Machine Decline 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 Machine Decline Close Grip Bench Press demonstration · © GymiaFit
Smith Machine Decline 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 Machine Decline Close Grip Bench Press step by step
- 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 — questions
What muscles does the Smith Machine Decline Close Grip Bench Press work?
The Smith Machine Decline 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 Machine Decline 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 Machine Decline 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 Machine Decline Close Grip Bench Press?
Smith 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 Machine Decline 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.