Smart Workout Diary

Smith Machine Bench Press Close Grip

The close-grip Smith machine bench press is a guided horizontal pressing exercise performed with the hands closer than shoulder width. It primarily trains the triceps while also working the chest and front shoulders, supporting upper-body pressing strength and muscle development.

Demonstration

Smith Machine Bench Press Close Grip — demonstration 1
Smith Machine Bench Press Close Grip — demonstration 2

Instructions

  1. Set a flat bench centrally under the Smith bar so the bar will lower to the lower chest or upper sternum. Set the safety stops just below your intended bottom position.
  2. Lie back with your feet planted firmly on the floor. Draw your shoulder blades together and down, keep a natural arch in your lower back, and grip the bar slightly narrower than shoulder width.
  3. Unrack the bar and hold it over the lower chest with straight, stable wrists. Inhale and lower the bar under control, keeping your elbows close to your torso.
  4. When the bar lightly reaches the lower chest, press it upward by extending the elbows. Exhale through the press, keep your shoulders set, then rack the bar securely after completing the set.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a comfortable close grip: excessively narrow hand placement can stress the wrists and elbows.
  2. Keep the bar path controlled: do not bounce the bar off the chest or let the shoulders roll forward.
  3. Set the safety stops first: use a load you can lower and rack with consistent control.
Exercise library