Smith Machine Close-Grip Bench Press: Guide to Triceps Strength

Smith Machine Close-Grip Bench Press: Exercise Overview

The Smith machine close-grip bench press is a targeted exercise designed to build strength and size in thetriceps while also engaging the chest and shoulders. Performed on a Smith machine with a flat bench, thismovement uses a narrower grip to emphasize the triceps as the primary movers.This exercise is ideal for isolating the triceps and can be incorporated into arm-focused workouts, upper bodysessions, or as an accessory lift to enhance pressing strength. The Smith machine provides added stability,allowing for focused effort on form and muscle activation.

This exercise is ideal for isolating the triceps and can be incorporated into arm-focused workouts, upper body sessions, or as an accessory lift to enhance pressing strength. The Smith machine provides added stability, allowing for focused effort on form and muscle activation. 

How to Perform the Smith Machine Close-Grip Bench Press

1. Position a flat bench inside the Smith machine. Lower the bar and load it with your desired weight. 
2. Lie back on the bench and grip the bar with an overhand grip (palms facing toward your feet), hands spaced 6–12 inches apart. 
3. Unrack the bar by twisting it to release it from the safety catches. 
4. With elbows tucked close to your sides, slowly lower the bar, focusing on engaging your triceps as the primary drivers. 
5. Lower the bar until it nearly touches your chest, then press it back up smoothly, using your triceps to drive the movement. 
6. Avoid locking out your elbows at the top to maintain tension, and repeat for the desired number of repetitions.

Tips for Optimal Performance

• Prioritize a slow, controlled tempo to maximize triceps engagement and enhance the mind-muscle connection, ensuring the triceps, not the chest or shoulders, do the majority of the work. 
• Keep your elbows tucked tightly against your sides throughout the movement to prevent them from flaring outward, which can shift focus away from the triceps. 
• Maintain continuous tension in the triceps by stopping short of full elbow lockout at the top of each rep. 
• Focus on feeling the triceps stretch during the lowering phase and contract during the press to optimize muscle activation. 
• Ensure your body remains stable on the bench, with feet flat on the floor and core engaged, to support proper form and prevent unnecessary strain.