Smith Machine Close-Grip Bench Press

Instructions

Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, lock the bar back in the rack.

Frequently asked questions

What muscles does the Smith Machine Close-Grip Bench Press work?

Smith Machine Close-Grip Bench Press primarily targets the Triceps. It also engages the Chest, Shoulders as secondary muscles. This makes it an effective strength exercise for building triceps development.

What equipment do I need for the Smith Machine Close-Grip Bench Press?

You will need a machine to perform the Smith Machine Close-Grip Bench Press. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Smith Machine Close-Grip Bench Press suitable for beginners?

Yes. The Smith Machine Close-Grip Bench Press is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Smith Machine Close-Grip Bench Press a compound or isolation exercise?

The Smith Machine Close-Grip Bench Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Smith Machine Close-Grip Bench Press?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Smith Machine Close-Grip Bench Press?

Good alternatives include the Band Skull Crusher, Bench Dips, Bench Press - Powerlifting. These exercises target similar muscle groups (Triceps) and can be substituted based on available equipment or training preference.

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