Smith Machine Close-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior

Equipment

• Smith Machine
• Flat Bench

Technique

1. Place a flat bench under the Smith machine so the bar lines up with your lower chest.
2. Set the safety stops just above chest height when you lie down.
3. Lie down, plant your feet and grip the bar about shoulder width, then twist it off the hooks.
4. Lower the bar to your lower chest with the elbows tucked close to the body.
5. Press back up to straight arms and twist the bar onto the hooks after the last rep.

Cues

• Keep the elbows tucked, not flared.
• Keep wrists stacked over elbows.
• Keep the shoulder blades pinned to the bench.

Common mistakes

• Gripping so narrow that the wrists bend and hurt.
• Bouncing the bar off the chest.
• Skipping the safety stops.

Variations

• Smith Machine Decline Bench Press
• Smith Machine Decline Close-Grip Bench Press
• Smith Machine Decline Reverse-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press