Smith Close-grip Bench Press

Also known as: close grip smith machine bench press, smith machine close grip bench press, close-grip smith bench press

Beginner

Triceps

Smith Machine

Chasing triceps mass behind every press? Smith Close-grip Bench Press uses a guided vertical bar path to get there.

How to do Smith Close-grip Bench Press

Adjust the seat height and position yourself on the bench with your feet flat on the ground.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Lower the barbell towards your chest, keeping your elbows close to your body.
Pause for a moment at the bottom, then push the barbell back up to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Smith Close-grip Bench Press Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add load in small steps since the bar is stable.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Set the safety catches so you can train hard alone.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. The fixed path lets you push closer to failure safely.

Common Smith Close-grip Bench Press Mistakes

Forgetting to set the safety hooks before a heavy set

Position the catches just below your bottom range before you start.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Smith Close-grip Bench Press

Harder progression

Bodyweight Kneeling Triceps Extension

Swap Smith Close-grip Bench Press For

Band Side Triceps Extension

Cable One Arm Tricep Pushdown

Handstand

Smith Close-grip Bench Press — Frequently Asked Questions

How do you do the Smith Close-grip Bench Press?

Adjust the seat height and position yourself on the bench with your feet flat on the ground. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Lower the barbell towards your chest, keeping your elbows close to your body. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Close-grip Bench Press work?

The Smith Close-grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a Smith machine.

How many sets and reps of the Smith Close-grip Bench Press should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Close-grip Bench Press good for beginners?

Yes. The Smith Close-grip Bench Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Smith Close-grip Bench Press?

Try the Band Side Triceps Extension, Cable One Arm Tricep Pushdown or the Handstand. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Close-grip Bench Press the same as the close grip smith machine bench press?

Yes. The Smith Close-grip Bench Press is also commonly called the close grip smith machine bench press or the smith machine close grip bench press. Different gyms and training programs label it differently, but "close grip smith machine bench press" and "smith machine close grip bench press" refer to this same movement.