Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
- Body part
- Triceps: all exercises
- Equipment
- Bench: all exercisesSmith Machine: all exercisesWeight Plates
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Chest Lower, Secondary, 50%
- Chest Upper, Secondary, 50%
- Chest Middle, Secondary, 50%
How to perform
Position a flat bench under the Smith bar, set the safety stops and check the bar path before loading.
Lie with your head, back and pelvis supported and both feet on the floor. Take a close overhand grip with wrists aligned over the forearms.
Unrack the bar and lower it toward the chest under control, keeping the elbows close to the torso without forcing them inward.
Press the bar upward by extending the elbows, pause briefly, then repeat the controlled lowering. Re-engage the hooks securely after the set.
Tips
Use a grip that remains comfortable for the wrists; close does not mean hands touching.
Keep the bench flat and avoid turning the movement into a JM press.
Keep the head and pelvis supported; do not bounce the bar off the chest.
Common mistakes
Using an excessively narrow grip that bends the wrists sideways.
Moving the elbows forward and lowering the bar toward the face as in a different triceps exercise.
Bouncing the bar, lifting the hips or failing to check the safety stops.
Related exercises
Alternatives · 1
Close Grip Push-Up
A narrow-palm floor push-up offers a bodyweight triceps-and-chest pressing alternative, replacing the bench and guided bar with hand/toe support and a moving body.
Variations · 1
Smith Bench Press
Both are flat-bench guided-bar presses; the closer grip changes elbow position and emphasizes elbow extension in this variation.
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