# Smith Close Grip Bench Press - Canonical: https://fitwill.app/exercise/7400/smith-close-grip-bench-press/ - Media ID: 7400 - Primary muscle: Triceps - Body part: Chest - Equipment: Smith Machine - Video: https://fitwill.app/videos/7400/smith-close-grip-bench-press.mp4 ## Description The Smith Close Grip Bench Press is a machine-based pressing exercise performed on a flat bench inside a Smith machine, with the hands placed roughly shoulder-width apart on the fixed bar. Because the bar travels on a locked vertical path, you can focus entirely on driving through the triceps without having to stabilize the bar side to side. The narrow hand position shifts much of the work away from the outer chest and onto the triceps, making it one of the most reliable pressing variations for building arm strength and size while still training the chest and front shoulders as supporting muscles. This exercise suits lifters who want extra triceps volume without doing endless isolation work, people recovering to heavier free-weight pressing who need a more controlled path, and anyone who trains without a spotter. The Smith machine's safety stops can be set just below the chest, so if a rep gets away from you, the bar can be rotated to rack it or simply rests on the pins. That built-in safety makes it especially practical for solo training. Setup matters more here than people expect. The bench position determines exactly where the fixed bar meets your chest at the bottom, so you need to place the bench so the bar lines up roughly over your lower chest before you unrack anything. Since you cannot drift the bar forward or back to compensate for a poor line, a sloppy bench position shows up immediately as awkward wrist or shoulder angles. To execute it well, lower the bar with your elbows tucked close to your ribs, touch the lower chest lightly, and press straight up until the arms lock out with the triceps doing the finishing work. Keep your shoulder blades pulled back and down, feet planted on the floor, and a slight arch in the upper back. Breathing should be simple: inhale as the bar comes down, exhale as you press up. Common use cases include triceps-focused upper body days, bench press accessory work, and pressing variations for lifters whose elbows flare badly on wider grips. Expect to use somewhat less load than a standard-width Smith machine bench press, since the triceps and inner chest carry more of the demand. ## Instructions 1. Set a flat bench in the Smith machine so that when you lie down, the fixed bar sits directly over your lower chest. Adjust the bench position before adding plates. 2. Grip the bar with an overhand hold, hands about shoulder-width apart, and check that your wrists stay stacked over your elbows. 3. Set the safety stops just below your chest level, then unrack the bar by rotating it forward and holding it over your lower chest with arms extended. 4. Pull your shoulder blades back and down into the bench, plant both feet flat on the floor, and brace your core. 5. Lower the bar under control along the machine's vertical path, keeping your elbows tucked close to your sides until the bar lightly touches your lower chest. 6. Do not bounce the bar off your chest; pause briefly at the bottom and keep tension in the triceps. 7. Press the bar straight up by driving through the palms until your arms are fully extended and the triceps contract at the top. 8. Exhale as you press up and inhale as you lower the bar for each rep. 9. After your final rep, rotate the bar to re-rack it and confirm the hooks are fully engaged before moving off the bench. ## Tips & Tricks - If your wrists bend backward at the bottom, the bench is probably set too high or too low on the machine rails; reposition the bench so the bar meets your lower chest cleanly. - Flaring the elbows wide turns this back into a regular bench press and stresses the shoulders. Keep the elbows within roughly 45 degrees of your torso throughout the descent. - Because the bar path is fixed, do not chase depth by dropping the chest down to meet the bar; let the bar come to your chest, not your chest to the bar. - Bouncing off the chest is the most common fault on this setup. The brief pause at the bottom is what forces the triceps to initiate the press. - Grip width narrower than shoulder width may feel more triceps-focused but usually punishes the wrists. If you feel wrist discomfort, widen the hands slightly instead of pushing through it. - Keep your head resting on the bench rather than lifting it to watch the bar; lifting it rounds the upper back and shortens the press. - Start with lighter weight than you think you need. The fixed path leaves no room to cheat with body English, so the triceps get exposed quickly. - Use a false grip only if your grip strength is solid; a full wrap around the bar is safer for heavy sets on a machine without collars to adjust. ## Frequently Asked Questions ### Which muscles does the Smith Close Grip Bench Press work? The triceps are the primary movers, with the chest and front shoulders assisting throughout the press. Because the hands are shoulder-width apart, the inner and lower chest still works but takes a back seat to the arms. ### Why use a Smith machine instead of a barbell for close grip pressing? The fixed vertical path removes the balance demands of a free barbell, letting you focus on triceps effort and a consistent bar-to-lower-chest line. The safety stops also let you train hard without a spotter. ### How wide should my grip be on the Smith Close Grip Bench Press? Start with your hands about shoulder-width apart. Narrower than that strains the wrists without adding meaningful triceps benefit for most people. ### Where should the bar touch my chest at the bottom? It should make light contact with your lower chest, in line with the bottom of your sternum. Set the bench before loading plates so the fixed bar naturally lands there with your elbows tucked. ### Is the Smith Close Grip Bench Press good for beginners? Yes. The guided bar path and adjustable safety stops make it a low-risk way to learn close grip pressing mechanics before moving to a free barbell. ### What is the most common mistake with this exercise? Bouncing the bar off the chest or flaring the elbows outward. Both shift tension away from the triceps and can irritate the elbows and shoulders over time. ### What can I substitute if my gym has no Smith machine? A close grip bench press with a barbell or dumbbells on a flat bench trains the same pattern, though it requires more stabilization and preferably a spotter for heavier sets. ### How should I set the Smith machine safety stops? Set them just below the point where the bar touches your lower chest. That way, if a rep stalls, the bar rests on the stops and you can slide out from under it safely. ### Can I use the Smith Close Grip Bench Press to improve my regular bench press? Yes, it works well as an accessory because stronger triceps support the lockout portion of wider-grip bench pressing. Use it after your main pressing work with moderate weight and controlled reps.