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Exercise 0751 · REF WcHl7ru

Smith Close-Grip Bench Press exercise animation

Smith Close-Grip Bench Press

Category
Upper Arms
Equipment
Smith Machine
Target
Triceps

Narrowing the grip on a Smith bench press shifts the emphasis from chest to triceps, similar to a regular close-grip bench but with the bar path locked into a straight vertical track. That fixed path makes it easier to keep the elbows tucked consistently rep after rep, which is the main technical point of a close-grip press anyway. It's a solid accessory for triceps once straight-bar dips or pushdowns plateau.

How to Do the Smith Close-Grip Bench Press

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

Muscles Worked

The Smith Close-Grip Bench Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have smith machine? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Smith Close-Grip Bench Press work?
The Smith Close-Grip Bench Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Smith Close-Grip Bench Press?
The Smith Close-Grip Bench Press is done with a smith machine.
What's a good alternative to the Smith Close-Grip Bench Press?
If you don't have access to a smith machine, the Bench Dip (knees Bent) targets the same triceps using body weight instead.