smith machine decline close grip bench press: technique and muscles worked

Animated demonstration of smith machine decline close grip bench press

How to do this exercise

Step:1 Adjust the bench on the smith machine to a decline position.
Step:2 Lie down on the bench with your feet firmly planted on the ground.
Step:3 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Step:4 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
Step:5 Pause for a moment when the barbell is just above your chest.
Step:6 Push the barbell back up to the starting position, fully extending your arms.
Step:7 Repeat for the desired number of repetitions.

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

Hypertrophy grade

Good7 / 10

Nemeo’s take

The Smith Machine close grip press is one of the most powerful exercises for isolating the triceps and lower pectorals. The bench declination (approximately -15° to -30°) naturally reduces shoulder involvement, while the tight grip shifts maximum tension toward elbow extension. The Smith Machine's guided trajectory allows you to handle heavier loads safely, without having to stabilize the bar, which is ideal for pure hypertrophy.

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 machine decline close grip bench press

How to do this exercise

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