Close Grip Smith Machine Bench Press is a beginner compound push using smith machine, bench. It loads Triceps.
Why this lift
The Close Grip Smith Machine Bench Press is a beginner compound push lift. It primarily loads Triceps. Chest, Shoulders help. You need smith machine, bench. Most programs place it near the start of a session, while you are fresh.
The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Triceps
- Secondary: Chest, Shoulders
Setup
- Take smith machine, bench with a grip you can finish. Chest up, shoulders away from the ears.
How to do it
- Pull the load to the intended contact point. Squeeze Triceps.
- Lower to a full stretch without dumping the shoulders forward.
Coaching cues
- Elbows first, not a wrist yank.
- Keep the torso angle honest.
Common mistakes
- Shrugging the traps and shortening the range. Depress the scapulae, then pull.
How to program it
Treat the Close Grip Smith Machine Bench Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
If the Close Grip Smith Machine Bench Press does not agree with you, Bar Pushdown trains Triceps with a different setup.
Related lifts
- Bar Pushdown Triceps
- Barbell JM Press Triceps
- Barbell Overhead Tricep Extension Triceps
- Barbell Skullcrusher Triceps
- Bench Dip Triceps
- Cable Cuffed Single Arm Tricep Extension Triceps
FAQ
What muscles does the Close Grip Smith Machine Bench Press work?
The Close Grip Smith Machine Bench Press works Triceps (primary), Chest, Shoulders (secondary).
What equipment do I need for the Close Grip Smith Machine Bench Press?
You need smith machine, bench.
Is the Close Grip Smith Machine Bench Press suitable for beginners?
Yes. The Close Grip Smith Machine Bench Press is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Close Grip Smith Machine Bench Press into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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