Smith Machine Close-Grip Bench Press

How to do it

1. Set a flat bench under the Smith machine so the bar lands over your lower chest.
2. Set the safety catches just below chest height.
3. Lie back and take an overhand grip closer than shoulder-width.
4. Twist the bar to unhook it and hold it over your lower chest.
5. Lower to the chest with the elbows tucked close to your sides.
6. Press back up without letting the elbows flare, and re-hook the bar before letting go.

Common mistakes

• Setting the bench so the fixed line lands at the mid-chest. A close grip finishes low on the chest, and the bench position is the only way to decide that.
• Flaring the elbows as it gets hard. Elbows in is what aims the movement at the triceps, and it is the first thing to go on the last repetitions.
• Gripping so narrow that the wrists complain. Hands inside shoulder-width is enough; hands touching puts most wrists into an awkward angle with a fixed bar path.
• Loading it against a free-bar close-grip press. The balance is removed and the load through the elbow and shoulder is not.

Muscles worked

Primary

• Triceps

Secondary

• Pecs
• Shoulders