Smith Machine Close Grip Bench Press
The Smith Machine Close Grip Bench Press is a variation of the traditional bench press that emphasizes the triceps while still engaging the chest and shoulders. This exercise is ideal for those looking to enhance their upper body strength, particularly focusing on the triceps and inner chest. The Smith machine’s guided path provides stability and safety, making it a valuable addition to any strength training regimen.
It involves performing a bench press with a narrow grip, which places more emphasis on the triceps compared to the standard bench press. By using the Smith machine, you benefit from a fixed barbell path, reducing the need for stabilization and allowing you to focus more on the targeted muscle groups.
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii: The close grip position shifts the workload to the triceps, particularly the long head, which is responsible for extending the elbow joint.
- Pectoralis Major (Inner Chest): The inner portion of the chest is more engaged due to the narrow hand positioning.
Secondary Muscles:
- Anterior Deltoids (Front Shoulders): These muscles assist in shoulder flexion and stabilization during the pressing movement.
- Serratus Anterior: Located along the side of the rib cage, this muscle helps to stabilize the shoulder blades during the press.
- Core Muscles: The abdominal and lower back muscles engage to stabilize your body on the bench.
Equipment Needed
- Smith Machine: This machine provides a fixed barbell path, enhancing safety and stability during the exercise.
- Bench: An adjustable flat bench is used for performing the press. Ensure it is positioned properly under the Smith machine’s barbell.
- Barbell: The barbell is fixed within the Smith machine. Weight plates should be added based on your strength level.
How to Do the Smith Machine Close Grip Bench Press: Step-by-Step Guide
Step 1: Set Up Your Equipment
- Adjust the Smith machine’s barbell to a height that is comfortable for you to lift it off the rack while lying on the bench. Position the bench flat underneath the barbell.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
Step 2: Position Yourself
- Lie flat on your back on the bench, ensuring your feet are firmly planted on the floor. Grip the barbell with your hands positioned closer than shoulder-width apart. Your elbows should be directly under the barbell when it is in the starting position.
Step 3: Unrack the Barbell
- Lift the barbell off the rack and lower it to your chest, keeping your elbows close to your sides. This narrow grip emphasizes the triceps and inner chest.
Step 4: Perform the Press
- Lowering Phase: Slowly lower the barbell towards your chest, maintaining control throughout the movement. Ensure that your elbows remain close to your body to keep the focus on the triceps.
- Pressing Phase: Push the barbell upward until your arms are fully extended, but avoid locking out your elbows completely. Keep the movement controlled and steady.
Step 5: Repeat
- Perform the desired number of repetitions, ensuring that each rep is executed with proper form.
Recommended Reps and Sets
- Beginners: 2-3 sets of 8-12 reps with light to moderate weight
- Intermediate: 3-4 sets of 10-15 reps with moderate to heavy weight
- Advanced: 4-5 sets of 8-12 reps with heavy weight for muscle hypertrophy
Pro Tips for Success
- Maintain Proper Grip: Use a grip that is just narrower than shoulder-width to effectively target the triceps and inner chest.
- Control the Movement: Perform the exercise slowly and with control, focusing on muscle contraction and maintaining proper form.
- Engage Your Core: Tighten your core muscles to support your back and maintain stability throughout the exercise.
- Breathing: Inhale as you lower the barbell and exhale as you press it back up. Proper breathing helps in maintaining rhythm and endurance.
Common Mistakes to Avoid
- Using Excessive Weight: Lifting too heavy can compromise your form and reduce the effectiveness of the exercise. Choose a weight that allows you to perform the exercise with proper technique.
- Flaring Elbows: Allowing your elbows to move away from your body reduces the focus on the triceps. Keep your elbows close to your sides to maximize tricep activation.
- Overarching the Back: Ensure your lower back remains flat against the bench. Overarching can place undue stress on your spine.
- Partial Reps: Avoid performing partial reps that do not fully engage the muscle. Aim for a full range of motion to effectively work the triceps and chest.
The Smith Machine Close Grip Bench Press is an excellent exercise for targeting the triceps and inner chest while providing the stability and safety of the Smith machine. By incorporating this exercise into your strength training routine, you can enhance upper body strength, improve muscle definition, and achieve better overall results. Focus on maintaining proper form, controlling the movement, and using an appropriate weight to maximize the benefits of this exercise. With consistent effort and attention to detail, you can develop stronger triceps and a well-rounded chest.
