The Smith Close-Grip Bench Press is a variation of the traditional bench press that targets the triceps more effectively. By using a close grip on the barbell, you are able to isolate and engage the triceps muscles to a greater extent.
How to perform
Step by step instructions for the Smith Close-Grip Bench Press:1. Set up the Smith machine with a flat bench underneath.
2. Lie down on the bench and position yourself directly under the barbell. Your feet should be flat on the ground and your back should be pressed firmly against the bench.
3. Grip the barbell with your hands closer together than shoulder-width apart, keeping your wrists straight.
4. Unrack the barbell by pushing it up and locking out your elbows. Make sure your arms are perpendicular to the ground.
5. Slowly lower the barbell towards your chest, keeping your elbows close to your sides. Aim to bring the barbell just below your chest.
6. Pause for a moment at the bottom of the movement, then push the barbell back up to the starting position by extending your arms and squeezing your triceps.
7. Repeat for the desired number of repetitions.
8. Make sure to maintain proper form throughout the exercise, keeping your core engaged and your back flat against the bench.
9. Once you have completed your set, carefully rack the barbell back onto the Smith machine.
The Smith Close-Grip Bench Press is a great exercise for building strength and size in the triceps. It can be performed as part of an upper body workout routine or as a standalone exercise. Be sure to start with a lighter weight to master the form before increasing the load.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.