Smith Close-Grip Bench Press
Target Muscle
Secondary Muscles
Equipment
Lie down on the bench with your feet flat on the floor. Position yourself so that the bar is directly above your chest. Grab the bar with a close grip, hands shoulder-width apart and palms facing away from you.
Unrack the bar by pushing it up and rotating your wrists to unlock it from the machine. Lower the bar to your chest in a controlled manner, keeping your elbows close to your body.
Push the bar back up until your arms are fully extended, exhaling as you do so. Ensure that you maintain the close grip and that your wrists are directly above your elbows.
Repeat these steps for the desired number of repetitions, then carefully rerack the bar by rotating your wrists to lock it back into the machine. Always remember to keep your movements controlled and steady throughout the
Pro Tip
Controlled Movement: Avoid the common mistake of moving the bar too quickly or using momentum to lift. Instead, focus on slow, controlled movements. Lower the bar to your chest and press it back up, ensuring your elbows stay close to your body throughout the movement. This will help you engage your triceps more effectively. Avoid Locking Elbows: A common mistake is to fully extend and lock your elbows at the top of the lift. This not only puts unnecessary strain on your joints but also can lead to injury. Instead, aim to keep a slight bend in your elbows even at the top of the movement. Breathe Correctly: Breathing properly is