Smith Machine Close Grip Bench Press
A close-grip Smith machine bench press that shifts the load to the triceps — a guided version of the classic triceps mass builder.
How to do it
- Set the bench in the Smith machine so the bar sits directly over your lower chest when you lie down.
- Lie on the bench with your feet on the floor and grip the bar at shoulder width.
- Squeeze your shoulder blades together and set them down into the bench to build a stable pressing base.
- Unrack the bar by rotating your wrists and lower it slowly to your lower chest with your elbows tucked.
- Pause briefly at the bottom with the bar touching your chest and your elbows tight to your sides.
- Press the bar up to full lockout, driving with your triceps and chest in one smooth motion.
Key technique cue
Shoulder blades pinched, elbows at the sides — bar touches the lower chest, wrists over elbows.
Common mistakes
- ✕ Gripping too narrow, which makes the wrists cave inward under load and stresses the joint.
- ✕ Flaring the elbows out, which removes the triceps focus and loads the front delts.
- ✕ Bouncing the bar off the chest for momentum instead of a controlled touch and press.
- ✕ Forgetting to rotate the wrists to rack the bar at the end of the set.
Benefits
- ✓ Builds triceps mass with the safety of a guided bar path.
- ✓ Lets you train to failure without a spotter.
- ✓ Reinforces a proper tucked-elbow pressing pattern that carries over to free weights.
Progression: from easier to harder
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Step 1 You are here - Smith Machine Close Grip Bench Press
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About the exercise
The Smith Machine Close Grip Bench Press takes one of the best triceps mass builders and locks it onto a guided path. The narrower grip shifts the load toward the triceps relative to the chest, while the Smith path removes the balance demand and lets you safely train to failure without a spotter. It is a strong accessory for push day, arm day and strength training on your own.
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