How To Do Smith Machine Close Grip Bench Press

Muscle Groups worked: Triceps This is a great exercise if..

How To Do Smith Machine Close Grip Bench Press

Muscle Groups worked:
Triceps

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

Smith Machine Close Grip Bench Press targets the tricep area of your arm and its great for strength and sculpting the long head of your tricep and this can be incorporated in any arm routine! 

Exercise Instructions:

  1. Set up for the smith machine close grip bench press by placing a flat bench in the smith machine, lowering the bar and adding the weight you want to use to the bar.
  2. Lay back on the bench and grasp the bar with an overhand grip (palms facing your feet) at around 6-12 inches apart.
  3. Take the weight off the rack by twisting the bar.
  4. Keeping your elbows tucked in at your sides, slowly lower the weight focusing on your triceps as the prime movers.
  5. Lower the weight until it almost touches your chest, and then slowly raise it up, pushing the weight with your triceps.
  6. Do not lock your elbows out at the top of the exercise, and then repeat.

 

Smith Machine Close Grip Bench Press:

It’s easy for the triceps to get complacent in the close grip bench press, It’s important that you focus on slow rep timing and feel the triceps stretch and contract during the set.

It’s this mind-muscle connection that can make the difference between your triceps doing the work and your chest/shoulders doing the work.

Keep your elbows tucked in at your sides, and don’t let them flare as you raise the weight.

And finally, you need to keep the tension on your triceps during the entire set so don’t lock your elbows out at the top of the movement.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets on the Smith Machine Close Grip Bench Press. As you progress and become adept, increase your reps and sets. However, avoid over training your triceps. Only train your triceps once per week for optimal results.

Consider your entire program and keep your overall volume for triceps a little lower than for other larger muscle groups like your back and legs.

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Daniel Messer, RNutr, CPT

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