Smith Machine Close-Grip Bench Press

How to perform the Smith Machine Close-Grip Bench Press

1. Lie on a flat bench under the Smith bar, positioned so the fixed bar path lowers to your lower chest.
2. Grip the bar about shoulder-width with the wrists stacked over the elbows for the close-grip pattern.
3. The Smith bar fixes the path, so you can focus on tucking the elbows and pressing the triceps without balancing the bar.
4. Unlock the bar, then lower it under control to the lower chest while keeping the elbows tucked to the ribs.
5. Touch lightly and press the bar straight up the fixed track by extending the elbows.
6. Lock out over the chest without flaring the elbows or bouncing the bar off the chest.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Flaring the elbows out instead of tucking them to the ribs for the triceps bias.
• •Gripping the bar too narrow so the wrists collapse under the fixed load.
• •Bouncing the bar off the chest rather than touching lightly and pressing.
• •Letting the wrists bend back so the load runs into the joint instead of down the forearm.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.