Upper Arms Exercise · Smith Machine

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Smith Machine Decline Close Grip Bench Press

Combining a decline angle with a close grip on the Smith machine emphasizes the triceps and lower chest together, with the fixed bar path making the narrower, less stable grip easier to control under heavier loads. It's a more specialized variation, usually added once standard close-grip pressing has plateaued. Keep the elbows tucked through the whole rep — that's what makes this a triceps exercise rather than a chest one.

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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 Machine Decline Close Grip Bench Press

1. Set the bench on the smith machine to a decline position.
2. Lie back on the bench with your feet planted firmly on the floor.
3. Take a close grip on the bar, slightly narrower than shoulder width.
4. Unrack the bar and lower it toward your chest under control, keeping your elbows tucked close to your body.
5. Pause briefly once the bar is just above your chest.
6. Press the bar back up to the starting position, fully extending your arms.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

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 Machine Decline 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 Machine Decline Close Grip Bench Press work?

The Smith Machine Decline 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 Machine Decline Close Grip Bench Press?

You do the Smith Machine Decline 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 Machine Decline 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 Machine Decline 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 Machine Decline 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.