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Smith Machine Close-Grip Bench Press

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Smith Machine Close-Grip Bench Press

  1. Step 1. Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. Step 2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  3. Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Step 4. Repeat the movement for the prescribed amount of repetitions.
  5. Step 5. When you are done, lock the bar back in the rack.

Frequently asked questions

What is the optimal grip width for targeting the triceps?

Place your hands approximately shoulder-width apart or slightly narrower. Avoid an excessively narrow grip, as this increases wrist strain without providing additional triceps activation.

Which primary muscle groups does this exercise target?

The movement primarily isolates the triceps brachii. The fixed path of the Smith machine reduces the need for stabilizer muscles, allowing for greater mechanical tension on the arms.

What is a common technical error to avoid during the movement?

Flaring the elbows out excessively can shift tension to the shoulders and increase joint stress. Keep the elbows tucked at a 45-degree angle relative to the torso throughout the set.

How should a beginner approach this exercise for the first time?

Start with the empty bar to master the fixed vertical path and hand positioning. Focus on a controlled eccentric phase before progressing to heavier loads as your technique stabilizes.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize muscle growth. This range provides sufficient volume while maintaining the intensity required for triceps development.

Sample sets & reps for Smith Machine Close-Grip Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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