Smith Machine Close-Grip Bench Press
The Smith machine close-grip bench press isolates the triceps in a pressing pattern with a fixed bar path. The guided movement lets you focus entirely on tricep contraction without worrying about balancing the bar.
How to Perform
Lie on a flat bench under the Smith machine with hands shoulder width apart or slightly narrower.
Unrack by twisting the bar and lower it to your lower chest with elbows tucked tight.
Press the bar back to lockout, focusing on squeezing the triceps at the top.
Keep your elbows close to your sides throughout — they should nearly brush your ribs.
Common Mistakes to Avoid
Gripping too narrow, which strains the wrists without additional tricep benefit.
Flaring the elbows wide, which shifts the work to the chest and off the triceps.
Not aligning the bar path with the lower chest, causing awkward shoulder angles.
Muscle Activation
Variations
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