Upper Arms Exercise · Smith Machine

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Smith Close-Grip Bench Press

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.

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Category

Upper Arms

Equipment

Smith Machine

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Close-Grip Bench Press

1. Set the bench and position yourself on it with your feet flat on the floor.
2. Grip the barbell with a close grip, slightly narrower than shoulder-width.
3. Lower the barbell toward your chest, keeping your elbows tucked near your body.
4. Hold briefly at the bottom, then press the barbell back up to start.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the triceps.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Close-Grip Bench Press mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps 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) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps

FAQ

What muscles does the Smith Close-Grip Bench Press work?

The Smith Close-Grip Bench Press mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Close-Grip Bench Press?

You do the Smith Close-Grip Bench Press with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Close-Grip Bench Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Close-Grip Bench Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Smith Close-Grip Bench Press?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.