Smith Machine Close Grip Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Do not arch your back
  • Do not bounce the barbell off your chest

Smith Machine Close Grip Bench Press

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Smith Machine, Flat Bench

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Smith Machine, Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Position a flat bench underneath a Smith Machine, then lie on the flat bench, face up with each leg hanging over the side, feet flat on the floor. Grab the barbell with an overhand grip, hands about six inches apart.

  1. 1 Exhaling, lift the barbell off the rack and slowly bring it down until it is 3 inches off your chest, bending your elbows.
  2. 2 Hold for a one count, then inhale and explosively return the bar to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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