Smith Machine Close Grip Bench Press
Smith Machine Close Grip Bench Press
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii:
- Pectoralis Major (Inner Chest):
Secondary Muscles:
- Anterior Deltoids (Front Shoulders):
- Serratus Anterior:
- Core Muscles:
Equipment Needed
- Smith Machine:
- Bench:
- Barbell:
How to Do the Smith Machine Close Grip Bench Press: Step-by-Step Guide
Step 1: Set Up Your Equipment
Step 2: Position Yourself
Step 3: Unrack the Barbell
Step 4: Perform the Press
- Lowering Phase:
- Pressing Phase:
Step 5: Repeat
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Maintain Proper Grip:
- Control the Movement:
- Engage Your Core:
- Breathing:
Common Mistakes to Avoid
- Using Excessive Weight:
- Flaring Elbows:
- Overarching the Back:
- Partial Reps:
Smith Machine Close Grip Bench Press