Smith Close-Grip Bench Press

TricepsSmith MachineBeginner
Lie down on a bench beneath the Smith machine bar. Place your hands on the bar, closer than shoulder-width apart. Lift the bar off the rack and position it directly above your chest. Lower the bar slowly towards your chest by bending your elbows. Pause briefly when the bar is just above your chest. Press the bar back up towards the starting position by straightening your arms. Repeat for the desired number of repetitions.

How to perform the Smith Close-Grip Bench Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Close-Grip Bench Press using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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