Smith-Machine Close-Grip Bench Press

Smith Close Grip Bench Press Instructions

- Bench
- Weight plates (optional)

Positioning

1. Set Up the Smith Machine: Adjust the bar height to a position that is approximately at chest level when you lie on the bench.
2. Bench Position: Place a flat bench under the Smith machine, centering it so that the bar is above your chest.
3. Lie Down: Position yourself on the bench with your feet flat on the ground and your back flat against the bench. Your head, shoulders, and buttocks should remain in contact with the bench.

Grip

4. Hand Placement: Grasp the bar with both hands. Your hands should be positioned closer than shoulder-width apart (a close grip) to target the triceps. Wrap your thumbs around the bar for a secure grip.

Movement

5. Unrack the Bar: Press the bar upward to lift it off the safety catches. Lock your elbows to stabilize the weight above your chest.
6. Lower the Bar: Slowly lower the bar toward your chest, keeping your elbows close to your body. Control the movement to avoid any bouncing.
7. Push Back Up: Once the bar reaches your chest, push the bar back up to the starting position by extending your arms while keeping your elbows tucked in. Avoid letting the bar drift away from your body.
8. Repeat: Perform the desired number of repetitions while maintaining control and proper form throughout each rep.

Safety Tips

- Always start with lighter weights to master the form before adding heavier weights.
- Consider having a spotter if you're lifting heavier loads.
- Ensure the weight plates are securely fastened if using them.

Conclusion

The Smith Close Grip Bench Press is an excellent exercise for strengthening the triceps and improving overall pressing strength. Follow these instructions carefully to maximize benefits and minimize injury risk.