Smart Workout Diary

Smith Machine Decline Bench Press Close Grip

The Smith Machine Decline Close-Grip Bench Press is a barbell pressing movement performed on a decline bench with a narrow hand position. It primarily trains the lower chest while placing substantial emphasis on the triceps and anterior shoulders. The guided bar path can support controlled pressing strength and upper-body muscle development.

Demonstration

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

Instructions

  1. Set the bench beneath the Smith bar at a decline angle and secure your legs under the bench pads.
  2. Position yourself with your eyes under the bar, feet and hips stable, shoulder blades pulled back and down, and your chest lifted.
  3. Grip the bar narrowly, with hands about shoulder-width apart or slightly narrower; keep wrists stacked over the forearms.
  4. Unrack and lower the bar slowly to the lower chest, keeping elbows close to your torso and maintaining contact with the bench.
  5. Press upward until the elbows are nearly straight, without forcefully locking them, then repeat with control.
  6. Finish safely by rotating the bar into the Smith hooks only after it is fully supported; use a manageable load and obtain assistance when needed.
Muscle Group
Lower Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Keep your shoulders set by maintaining retracted, depressed shoulder blades throughout the set.
  2. Do not bounce the bar from the chest; use a slow, controlled descent.
  3. Choose grip width carefully; an excessively narrow grip may make wrist or elbow positioning uncomfortable.
  4. Control the load and ensure the bar is securely racked before releasing your grip.
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