Smith Close-grip Bench Press

The smith close-grip bench press is a compound exercise performed on a smith machine, targeting the triceps with secondary emphasis on the chest and shoulders. It involves pressing a barbell with a close grip, which increases triceps activation.

Quick Facts

How to Do Smith Close-grip Bench Press

Follow these step-by-step instructions to perform Smith Close-grip Bench Press with proper form and technique.

1. Adjust the seat height and position yourself on the bench with your feet flat on the ground.
2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. Lower the barbell towards your chest, keeping your elbows close to your body.
4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Smith Close-grip Bench Press targets helps you integrate it effectively into your training program.

Benefits of Smith Close-grip Bench Press

Incorporating Smith Close-grip Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Smith Close-grip Bench Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Smith Close-grip Bench Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Smith Close-grip Bench Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Smith Close-grip Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Smith Close-grip Bench Press, track these metrics during your workouts: