Smith Machine Close Grip Bench Press

What is Smith Machine Close-Grip Bench Press? The Smith machine close-grip bench press is a variation of the traditional bench press exercise that targets the triceps muscles more intensely. By using a closer grip on the barbell and performing the exercise on a Smith machine, you can isolate and engage the triceps to a greater extent while also working the chest and shoulders.

Tutorial

1. Set up the Smith machine by adjusting the bar to an appropriate height.
2. Lie down on the bench with your back flat and grip the barbell with your hands closer than shoulder-width apart.
3. Unrack the barbell and extend your arms fully above your chest.
4. Lower the barbell towards your chest while keeping your elbows close to your body.
5. Pause for a moment when the barbell is close to your chest, then push it back up to the starting position by fully extending your arms.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using too wide of a grip, which shifts the focus away from the triceps.

• Arching the back excessively, which can lead to lower back strain. - Bouncing the bar off the chest, which reduces muscle engagement and can lead to injury.

• Locking out the elbows at the top of the movement, which takes tension off the muscles.

Tips for Better Results

• Start with a lighter weight to focus on proper form and technique before increasing the load.

• Keep your elbows tucked in close to your body throughout the movement to target the triceps effectively. - Control the descent of the barbell to maximize muscle engagement and reduce the risk of injury.

• Utilize a spotter, especially when lifting heavy weights, to ensure safety and assistance if needed.

Muscles Worked

• Primary Muscles: Triceps - Secondary Muscles: Chest, Shoulders