Smith Machine Close Grip Bench Press
A variation of the bench press focusing on triceps using a close grip on the smith machine.
Instructions
- Load an appropriate weight onto the Smith Machine and adjust the bench height.
- Position yourself on the bench with your feet flat on the floor.
- Grip the barbell with a close overhand grip, shoulder-width apart.
- Unrack the barbell and lower it slowly to your chest, keeping your elbows close to your body.
- Press the barbell back to the starting position forcibly. Repeat.
Common Mistakes to Avoid
- Using too wide a grip, reducing triceps engagement.
- Allowing elbows to flare out excessively.
- Arching the back too much, reducing stability.
- Lowering the bar too quickly, risking injury.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | push |
| Mechanic | compound |
| Equipment | machine |
| Muscle | triceps |