Smith Close Grip Bench Press
How to do it
Starting position
- Place a flat bench in the center under the Smith machine bar.
- Lie on the bench and plant your feet firmly on the floor.
- Position the bar over the center of your chest and grip it firmly with both hands.
- Pin your shoulder blades against the bench and lift your chest slightly.
Movement
- Unrack the bar and slowly lower it toward your solar plexus.
- Be careful not to bend your wrists as you pull the bar down.
- Press the bar straight up using the strength of your triceps.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Take a shoulder-width grip
- Keep your elbows close to your torso
- Position the bench to match the bar path
Cautions
- If your wrists bend back excessively, you can injure your wrist joints, so grip the bar straight.
- If you lower the bar too far down, it can strain your shoulders, so keep it at your solar plexus.
- Using too narrow a grip
- Misaligning the bench and stressing the shoulders
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Chest · Front delts |
| Equipment |  Smith machine Flat bench |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
14 similar exercises
Representative exercise: Smith Incline Bench Press
- Smith Incline Bench Press
- Smith Bench Press
- Smith Decline Bench Press
- Smith Wide Grip Bench Press
- Smith Decline Reverse-grip Press
- Smith Incline Wide Grip Bench Press
- Smith Wide Grip Decline Bench Press
- Smith Decline Close Grip Bench Press
- Smith Incline Close grip Bench Press
- Smith Wide Grip Bench Press (Demo 2)
- Smith Machine Decline Close Grip Bench Press
- Smith Wide Grip Decline Bench Press (Demo 2)
- Smith Incline Close grip Bench Press (Demo 2)
- Smith Machine Reverse Decline Close Grip Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Smith Decline Close Grip Bench PressHarderSmith Machine Decline Close Grip Bench PressHarderDiamond Push-UpSimilar exerciseBarbell Close Grip Bench PressSimilar exerciseBand Assisted DipSimilar exerciseLever Graviton Assisted DipSame muscle · different equipmentDumbbell Decline Close grip PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.