Smith Machine Incline Close Grip Press

How to do it

1. Place an incline bench at about 30 to 45 degrees under the smith machine so the bar lines up with your upper chest.
2. Lie back and grip the bar with your hands about shoulder-width apart.
3. Twist the bar off the hooks and hold it with straight arms.
4. Lower the bar to your upper chest, keeping the elbows close to your sides.
5. Press back up to straight arms.

Tips

• Keep the forearms vertical so the triceps and upper chest share the load.
• Set the safety stops just above the upper chest.

Common mistakes

• Flaring the elbows wide.
• Lifting the hips off the seat.
• Gripping so narrow that the wrists bend.

Muscles worked by the Smith Machine Incline Close Grip Press

• Upper chest Primary24%
• Mid chest Primary22%
• Front delts Secondary16%
• Triceps (lateral head) Primary13%
• Triceps (medial head) Secondary10%
• Lower chest Secondary6%
• Triceps (long head) Secondary6%
• Serratus anterior Stabilizer3%

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.

30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). 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 Incline Close Grip Press alternatives

Same equipment

• Smith Machine Close Grip Bench PressSmith machine

Different equipment

• Hammer Strength Incline PressMachine
• Incline Machine Chest PressMachine

Easier

• Incline Smith Machine PressSmith machine
• Plate Loaded Incline Chest PressMachine

No equipment

• Decline Push UpBodyweight

Make it harder

• Reverse Grip Bench PressBarbell
• Cambered Bar Bench PressBarbell
• Spoto PressBarbell

Make it easier

• Hammer Strength Incline PressMachine
• Incline Machine Chest PressMachine
• Incline Smith Machine PressSmith machine
• Plate Loaded Incline Chest PressMachine

Similar exercises

• Single Arm Incline Machine PressMachine

Frequently asked questions

What muscles does the Smith Machine Incline Close Grip Press work?

Mainly the upper chest, mid chest and triceps (lateral head). The front delts, triceps (medial head), lower chest and triceps (long head) assist.

Is the Smith Machine Incline Close Grip Press good for beginners?

The Smith Machine Incline Close Grip Press is rated intermediate. If you are new, learn the Hammer Strength Incline Press first and build up from there.

What is a good alternative to the Smith Machine Incline Close Grip Press?

For example the Hammer Strength Incline Press, Incline Machine Chest Press and Incline Smith Machine Press. They train mostly the same muscles, some with different equipment.

How do you make the Smith Machine Incline Close Grip Press harder?

Add weight or reps, or move on to the Reverse Grip Bench Press and Cambered Bar Bench 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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