Smith Machine Decline Close Grip Bench Press

Also known as: smith machine machine decline close grip bench press

Advanced

Triceps

Smith Machine

Smith Machine Decline Close Grip Bench Press is demanding enough to sit early in a session and fits late in an arms workout.

How to do Smith Machine Decline Close Grip Bench Press

Adjust the bench on the smith machine to a decline position.
Lie down on the bench with your feet firmly planted on the ground.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell is just above your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Smith Machine Decline Close Grip Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.

Common Smith Machine Decline Close Grip Bench Press Mistakes

Assuming the guided bar means you can skip bracing

Brace the trunk exactly as you would under a free bar.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Smith Machine Decline Close Grip Bench Press

Easier progression

Cable High Pulley Overhead Tricep Extension

Swap Smith Machine Decline Close Grip Bench Press For

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Dumbbell Standing Bent Over One Arm Triceps Extension

Barbell Reverse Close-grip Bench Press

Smith Machine Decline Close Grip Bench Press — Frequently Asked Questions

How do you do the Smith Machine Decline Close Grip Bench Press?

Adjust the bench on the smith machine to a decline position. Lie down on the bench with your feet firmly planted on the ground. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 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 Machine Decline Close Grip Bench Press work?

The Smith Machine Decline 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 Machine Decline Close Grip Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Machine Decline Close Grip Bench Press good for beginners?

Not usually. The Smith Machine Decline Close Grip Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Smith Machine Decline Close Grip Bench Press?

Try the Cable Standing Reverse Grip One Arm Overhead Tricep Extension, Dumbbell Standing Bent Over One Arm Triceps Extension or the Barbell Reverse Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Machine Decline Close Grip Bench Press the same as the smith machine machine decline close grip bench press?

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