Smith machine close-grip bench press: How to Do It, Muscles Worked

Step by step

Lie down, hands shoulder width, unlock the bar.
Lower the bar to your mid chest, elbows tucked.
Press up until your arms are straight.

What you should feel

A strong push in the back of your arms and inner chest. Your wrists and shoulders should not hurt.

Common mistake

Gripping too narrow, which strains your wrists; hold the bar at shoulder width.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Triceps

Helps

Chest Front shoulders

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Triceps pushdownTriceps

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Questions

What muscles does the smith machine close-grip bench press work?

Smith machine close-grip bench press mainly works your triceps. It also helps your chest and front shoulders.

Can I do the smith machine close-grip bench press at home?

Not easily, it needs this: machines. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.

How many sets and reps of the smith machine close-grip bench press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Smith machine close-grip bench press