Smith Close-Grip Bench Press
Step by step
How to perform
- Grab the barbell with a close grip, hands about shoulder-width apart, and palms facing away from you.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in close to your body.
- Once the barbell touches your chest, push it back up using your triceps until your arms are fully extended.
- Repeat the movement for the desired number of repetitions, ensuring to maintain proper form throughout.
Overview
About this exercise
The Smith Close-Grip Bench Press is a strength training exercise that primarily targets the triceps and chest muscles. It is ideal for both beginners and advanced fitness enthusiasts, as the Smith machine provides stability, making it easier to focus on form and muscle engagement. This exercise is beneficial for those looking to improve upper body strength, muscle definition, and those wanting to enhance performance in sports or activities that require strong arm and chest muscles.
Coaching cues
Form tips
One common mistake is to rush the exercise. Make sure to lower the bar slowly and in a controlled manner to your chest, pause for a moment, then push the bar back up. This not only helps to prevent injury but also maximizes muscle engagement.
It's crucial to keep your back flat against the bench during the exercise. Arching your back can lead to strain and potential injury.
When you push the bar back up, avoid locking your elbows at the top of the movement. This keeps tension on the muscles and prevents unnecessary strain on your elbow joints.
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