Smith Close Grip Bench Press
Learn how to perform Smith Close Grip Bench Press, a Arms exercise, with setup, breathing and common mistakes.
Smith Close Grip Bench Press · Preview
Setup
Lie on the bench and grip the Smith bar slightly narrower than shoulder-width. Press your feet into the floor, pull your shoulders back, and open your chest.
Start phase
Keep your elbows close to your torso and lower the bar slowly toward your lower chest. Let the rails handle side-to-side balance and focus on keeping your elbows from flaring.
End phase
Press the bar up along the rails with your triceps and straighten your arms. Do not bounce the bar off your chest; finish with the feeling of pushing through your triceps.
Target muscles
Think about pushing the bar away with your triceps. If you feel it mostly in your chest, bring your elbows closer and lower the weight.
Common mistakes
A grip that is too narrow or bent wrists can strain your wrists and elbows. First find a width that lets your wrists stay straight.
Breathing
Inhale and brace your core before lowering the bar, then exhale as you press. On heavy sets, holding your breath while pressing can make the movement much more stable.
Coach tip
The Smith machine lets you focus on speed control without worrying about side-to-side balance. Practice lowering for 3 seconds, pausing for 1 second, then pressing up.
