Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Smith Machine
Difficulty
Beginner
Type
Push
See how Smith Machine Close Grip Bench Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Smith machine close-grip bench press combines triceps emphasis with guided bar safety. The fixed path removes balance concerns while the narrow grip shifts work from chest to triceps. Safe solo pressing that hits arms hard.
When to use it
Use as a primary press variation or for beginners learning close grip.
Who it's for
Beginners learning close-grip pressing safely. Solo trainers wanting triceps-focused pressing. Those who find free weight close-grip unstable.
Shoulder-width grip or slightly narrower—going too narrow strains wrists. The bar path is fixed, so position the bench where the bar touches your lower chest naturally. Tuck elbows tight throughout.
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Position a flat bench under the Smith machine bar.
Grip the bar with hands shoulder-width apart or slightly narrower.
Unrack the bar and lower it to your lower chest.
Keep your elbows tucked close to your body as you lower.
Press the bar back up to full extension.
Re-rack the bar by twisting your wrists.
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.
Use Smith close-grip when you want triceps-focused pressing without worrying about bar control. Works well as an accessory after heavy bench or as a primary triceps movement. The safety stops let you train to failure confidently.
Flaring elbows too wide, which shifts work to shoulders.
Letting your elbows drift away from the intended path during the Smith Machine Close Grip Bench Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Bouncing the bar off your chest for momentum.
Bouncing or using momentum during the Smith Machine Close Grip Bench Press makes the movement harder to control and can shift work away from your Chest (pectoralis major). Use a load you can move smoothly through the intended range.
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.
An inconsistent grip during the Smith Machine Close Grip Bench Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Beginners learning close-grip pressing safely. Solo trainers wanting triceps-focused pressing. Those who find free weight close-grip unstable.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 90s-2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Smith Machine Close Grip Bench Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Smith Machine Close Grip Bench Press
The Smith Machine Close Grip Bench Press primarily targets the Chest (pectoralis major), Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Smith Machine Close Grip Bench Press include Front shoulders (anterior deltoid), providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Smith Machine Close Grip Bench Press as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Smith Machine Close Grip Bench Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Smith Machine Close Grip Bench Press is a smith machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Smith Machine Close Grip Bench Press include: Close-Grip Bench Press, Smith Machine Bench Press, Machine Chest Press. These exercises target similar muscle groups as the Smith Machine Close Grip Bench Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.