What muscles does the Smith Machine Close-Grip Bench Press work?

This exercise primarily targets the triceps, with secondary engagement of the chest and front shoulders. The close grip focuses more on the triceps compared to a standard bench press, while still providing some stimulation to the upper body pressing muscles.

What equipment do I need for the Smith Machine Close-Grip Bench Press and are there alternatives?

You’ll need a Smith machine, a flat bench, and a barbell to perform this movement. If you don’t have access to a Smith machine, you can do the close-grip bench press with a free-weight barbell or a pair of dumbbells for a similar triceps-focused workout.

Is the Smith Machine Close-Grip Bench Press suitable for beginners?

Yes, beginners can use the Smith machine to learn proper pressing form safely, as the guided bar path helps with stability. Start with lighter weights to focus on technique and avoid overloading your triceps or wrists.

What common mistakes should I avoid when doing the Smith Machine Close-Grip Bench Press?

Avoid flaring your elbows too far outward, which can strain your shoulders instead of targeting the triceps. Also, don’t grip too narrowly as it can stress the wrists aim for slightly inside shoulder-width for optimal leverage and joint safety.

How many sets and reps should I perform for best results?

For strength gains, aim for 3–5 sets of 4–8 reps using a challenging load. If building muscle endurance or toning is your goal, try 3–4 sets of 10–15 controlled reps, ensuring each repetition maintains proper form.

What safety tips should I follow when performing this exercise?

Always keep your wrists straight and elbows tucked to protect joints during the movement. Use the Smith machine’s safety stoppers and have a spotter if lifting heavy to prevent the bar from dropping unexpectedly.

Are there variations of the Smith Machine Close-Grip Bench Press I can try?

You can adjust the bench angle to incline or decline to target slightly different areas of the chest and triceps. Using a reverse grip or pausing at the bottom of each rep can also increase time under tension and stimulate new muscle growth.

Smith Machine Close-Grip Bench Press

Target Muscles

Primary:

Triceps

Secondary:

Chest

Shoulders

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench under the Smith machine and grip the bar with your hands closer than shoulder-width apart. Unrack the bar, lower it slowly to your chest while keeping your elbows tucked, then press it back up by fully extending your arms. Focus on keeping your wrists straight and engaging your triceps throughout the movement.

Step-by-Step Instructions

Set up a flat bench under the Smith machine and position the barbell at an appropriate height for you to unrack it comfortably while lying down.
Lie flat on the bench with your feet firmly planted on the ground for stability.
Grip the barbell with your hands placed closer than shoulder-width apart, ensuring a secure grip.
Unrack the barbell by extending your arms fully, keeping the barbell directly above your chest.
Slowly lower the barbell towards your chest by bending your elbows, keeping your elbows tucked close to your body throughout the movement.
Stop lowering the barbell just before it touches your chest, ensuring control and avoiding bouncing.
Push the barbell back up to the starting position by extending your arms fully, focusing on engaging your triceps.
Repeat the movement for the desired number of repetitions.
Once finished, carefully rack the barbell back onto the Smith machine.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Barbell Incline Close-Grip Bench Press

Triceps

Bench • Barbell

Dumbbell Close-Grip Press

Triceps

Dumbbell • Bench

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Smith Machine Close-Grip Bench Press work?: This exercise primarily targets the triceps, with secondary engagement of the chest and front shoulders. The close grip focuses more on the triceps compared to a standard bench press, while still providing some stimulation to the upper body pressing muscles.
What equipment do I need for the Smith Machine Close-Grip Bench Press and are there alternatives?: You’ll need a Smith machine, a flat bench, and a barbell to perform this movement. If you don’t have access to a Smith machine, you can do the close-grip bench press with a free-weight barbell or a pair of dumbbells for a similar triceps-focused workout.
Is the Smith Machine Close-Grip Bench Press suitable for beginners?: Yes, beginners can use the Smith machine to learn proper pressing form safely, as the guided bar path helps with stability. Start with lighter weights to focus on technique and avoid overloading your triceps or wrists.
What common mistakes should I avoid when doing the Smith Machine Close-Grip Bench Press?: Avoid flaring your elbows too far outward, which can strain your shoulders instead of targeting the triceps. Also, don’t grip too narrowly as it can stress the wrists aim for slightly inside shoulder-width for optimal leverage and joint safety.
How many sets and reps should I perform for best results?: For strength gains, aim for 3–5 sets of 4–8 reps using a challenging load. If building muscle endurance or toning is your goal, try 3–4 sets of 10–15 controlled reps, ensuring each repetition maintains proper form.
What safety tips should I follow when performing this exercise?: Always keep your wrists straight and elbows tucked to protect joints during the movement. Use the Smith machine’s safety stoppers and have a spotter if lifting heavy to prevent the bar from dropping unexpectedly.
Are there variations of the Smith Machine Close-Grip Bench Press I can try?: You can adjust the bench angle to incline or decline to target slightly different areas of the chest and triceps. Using a reverse grip or pausing at the bottom of each rep can also increase time under tension and stimulate new muscle growth.