Smart Workout Diary
Smith Machine Shoulder Press Close Grip
The close-grip Smith machine shoulder press is a guided overhead pressing exercise performed with the hands placed closer than a standard shoulder-width grip. It primarily trains the deltoids while the triceps assist with elbow extension. The fixed bar path can help develop pressing strength and shoulder muscle mass while allowing controlled loading.
Demonstration
Instructions
- Set the Smith bar around upper-chest height and place a bench with an upright backrest beneath it, so the bar can travel just in front of your face.
- Sit tall with your feet firmly on the floor, back supported, and grip the bar slightly narrower than shoulder width. Keep your wrists stacked over your forearms.
- Unrack the bar and begin with it near your upper chest or collarbone area, elbows slightly in front of the bar and pointed down rather than flared far out.
- Exhale as you press the bar upward along its fixed path until your arms are nearly straight overhead. Keep your head neutral and avoid shrugging excessively.
- Inhale as you lower the bar slowly and under control to the starting position. Do not bounce it off your chest or force an uncomfortable depth.
- Finish the set by rotating the bar securely into the Smith hooks before releasing your grip.
