smith close-grip bench press: technique and muscles worked

Animated demonstration of smith close-grip bench press

How to do this exercise

Step:1 Adjust the seat height and position yourself on the bench with your feet flat on the ground.
Step:2 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Step:3 Lower the barbell towards your chest, keeping your elbows close to your body.
Step:4 Pause for a moment at the bottom, then push the barbell back up to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Arms Chest
Target muscle: Triceps
Secondary muscle: Anterior deltoid Sternal pectoralis (mid chest)

Hypertrophy grade

Good8 / 10

Nemeo’s take

The close Smith grip bench press offers excellent stability which allows you to focus the tension on the triceps, while maintaining good involvement of the pectoral. Compared to its free variant, the machine reduces the demand for core bracing in favor of arm isolation and a more secure progressive overload. However, the imposed trajectory somewhat limits the customization of the gesture and the joint stress can be more marked if the angle is not optimal. Ideal if your main goal is to hold the triceps without risk of limitation by the grip or core stability.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith close-grip bench press

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