Upper Arms Exercise · Smith Machine

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Smith Machine Decline Close Grip Bench Press

Category

Upper Arms

Equipment

Smith Machine

Target

Triceps

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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.

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.

Muscles Worked

The Smith Machine Decline 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 · 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 Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Smith Machine Decline Close Grip Bench Press work?

The Smith Machine Decline Close Grip Bench Press primarily targets the triceps, with the chest and shoulders assisting.

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

The Smith Machine Decline Close Grip Bench Press is done with a smith machine.

What's a good alternative to the Smith Machine Decline 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.