Smith Machine Close Grip Bench Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Smith Machine
Difficulty
Beginner
Type
Push
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The Smith Machine Close Grip Bench Press is a compound pushing movement that primarily targets your chest. Use as a primary press variation or for beginners learning close grip.
Everything You Need to Know About the Smith Machine Close Grip Bench Press
The Smith Machine Close Grip Bench Press is a good for beginners exercise that targets your Chest (pectoralis major) and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary press variation or for beginners learning close grip. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or lifters wanting guided movement pattern. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Smith Machine Close Grip Bench Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Smith Machine Close Grip Bench Press?
- 1
Position a flat bench under the Smith machine bar.
- 2
Grip the bar with hands shoulder-width apart or slightly narrower.
- 3
Unrack the bar and lower it to your lower chest.
- 4
Keep your elbows tucked close to your body as you lower.
- 5
Press the bar back up to full extension.
- 6
Re-rack the bar by twisting your wrists.
What are the best tips for the Smith Machine Close Grip Bench Press?
The Smith machine provides stability for beginners.
Keep elbows at 45 degrees or less to protect shoulders.
Touch the bar to your lower chest for full range of motion.
Focus on squeezing your chest and triceps at the top.
Common Smith Machine Close Grip Bench Press mistakes
Flaring elbows too wide, which shifts work to shoulders.
Letting your elbows drift wide during the Smith Machine Close Grip Bench Press shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Bouncing the bar off your chest for momentum.
Bouncing or using momentum during the Smith Machine Close Grip Bench Press takes work away from your Chest (pectoralis major) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not positioning the bench correctly under the bar path.
During any pressing movement like the Smith Machine Close Grip Bench Press, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Using too narrow a grip which strains the wrists.
A poor grip during the Smith Machine Close Grip Bench Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Smith Machine Close Grip Bench Press — who it's best for
Beginners or lifters wanting guided movement pattern.
How to Program the Smith Machine Close Grip Bench Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90s-2min.
What are good alternatives to the Smith Machine Close Grip Bench Press?
Close-Grip Bench Press
Smith Machine Bench Press
Machine Chest Press
Other Variations
- Smith Machine Incline Close Grip
- Smith Machine Decline Close Grip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Smith Machine Close Grip Bench Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set safety stops at appropriate height.
- Learn the twist-to-rack motion before adding weight.