Smith Machine Close-Grip Bench Press

Smith Machine Close-Grip Bench Press is a strength - horizontal press with triceps emphasis exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii, Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior
Exercise type: Strength - horizontal press with triceps emphasis

Exercise technique

Setup
Center a flat bench beneath the Smith machine so the bar lowers toward the middle to lower chest.
Safety
Set the lower safety stops.
Grip
Take an overhand grip on the bar at approximately shoulder width.
Support
Secure your shoulder blades against the pad and your feet on the floor, then unrack the bar.
Lower
Keep your elbows close to your torso as you slowly lower the bar.
Press
Extend your elbows and press the bar upward along the fixed rails.
Rack
Establish control at the top and seat the hooks.

Key technique points

Do not bring your hands unnecessarily close together.
Keep your forearms evenly aligned at the bottom.
Keep your wrists straight.
Keep your hips on the bench.
Maintain the triceps emphasis through your elbow path.
Do not drop the bar onto your chest.

Common mistakes

Gripping too narrowly

Do not force your elbows and wrists outside their comfortable range.

Flaring the elbows

Do not turn the close-grip press into a wide shoulder angle.

Forcing the rail path

Do not try to press the bar diagonally when the bench is incorrectly positioned.

Bouncing on the chest

Do not add collision-generated momentum to the triceps press.

Thrusting the hips upward

Do not finish the last repetitions by swinging your body.

Failing to check the lock

Do not release the bar before its hooks are fully seated.

Frequently asked questions