Chest
Smith Machine Close Grip Bench Press
The Smith Machine Close Grip Bench Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 16% and front delts 14%.
Also known as: smith close grip bench, smith machine close grip
How to do it
- Place a flat bench under the smith machine so the bar lines up with your lower chest.
- Lie back and grip the bar with your hands about shoulder-width apart.
- Twist the bar off the hooks and hold it with straight arms.
- Lower the bar to your lower chest, keeping the elbows close to your sides.
- Press back up to straight arms.
Tips
- Keep the forearms vertical at the bottom so the triceps drive the press.
- Set the safety stops just above chest level.
Common mistakes
- Gripping so narrow that the wrists bend.
- Letting the elbows flare out.
- Stopping short of the chest.
Muscles worked by the Smith Machine Close Grip Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Smith Machine Close Grip Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
- Seated Chest Press Machine (Neutral Grip)
- Converging Chest Press
- Hammer Strength Chest Press
- Machine Chest Press
- Plate Loaded Chest Press
Frequently asked questions
What muscles does the Smith Machine Close Grip Bench Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Smith Machine Close Grip Bench Press good for beginners?
Yes. The Smith Machine Close Grip Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Close Grip Bench Press?
For example the Board Press, Close Grip Bench Press and Close Grip EZ Bar Press. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Close Grip Bench Press harder?
Add weight or reps, or move on to the Board Press and Close Grip Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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