Close Grip Bench Press (Smith Machine)

How to do it

1. Set the bench under the bar so it lines up over your lower chest, and lie back with your feet on the floor.
2. Pull your shoulder blades back and down, and grip the bar at about shoulder width or slightly narrower.
3. Unrack the bar by turning your wrists to free the hooks, and hold it over your lower chest with locked arms.
4. Lower the bar with control until it lightly touches near the base of your breastbone, elbows angled in toward your ribs.
5. Press straight up to locked arms, then rehook the bar when the set is done.

Key cues

• Hands about shoulder width or just inside
• Shoulder blades back and down
• Elbows in toward your ribs
• Light touch low on the chest
• Bar rides straight in the guides

Common mistakes

• Hands too wide, which turns it into a regular bench press
• Hands too close, straining the wrists and shoulders
• Elbows flaring out on the way down or up
• Loading too heavy before the grip feels natural

Muscles worked

Primary

Triceps

Secondary

Chest and front delts

Equipment

Smith machine and flat bench.

References

1. BarBend: Close-Grip Bench Press
2. StrengthLog: Close-Grip Bench Press
3. StrengthLog: Smith Machine Bench Press