← Exercise Library

Smith Machine Close-Grip Bench Press

StrengthIntermediateMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Triceps lateral head, Triceps medial head

Primary: Triceps

Secondary: Chest (middle chest), Shoulders

How to

  1. 1Lie on a flat bench under the Smith machine bar and take a grip about shoulder-width apart.
  2. 2Unhook the bar and lower it under control to your lower chest, keeping your elbows close to your sides.
  3. 3Press it back up until your arms are straight, then re-hook it when you finish.
  4. 4Keep your wrists straight and your shoulder blades pinned to the bench.