Smith Machine Close Grip Press
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Smith Machine
Difficulty
Intermediate
Type
Push
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A multi-joint movement that builds overall strength, the Smith Machine Close Grip Press targets your triceps through a pushing movement pattern. Use when wanting guided movement or no spotter available.
Everything You Need to Know About the Smith Machine Close Grip Press
The Smith Machine Close Grip Press is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when wanting guided movement or no spotter available. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting safe heavy pressing. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Smith Machine Close Grip Press work?
Primary
Secondary
Stabilizers
Step-by-step: Smith Machine Close Grip Press
- 1
Set bench under Smith machine bar.
- 2
Grip bar with close grip, shoulder-width or slightly narrower.
- 3
Unrack and lower bar to lower chest.
- 4
Keep elbows tucked close to body.
- 5
Press bar up by extending elbows.
- 6
Squeeze triceps at lockout.
What are the best tips for the Smith Machine Close Grip Press?
Smith machine guides the path.
Good for focusing on tricep contraction.
Can go heavier safely.
Mistakes to watch for on the Smith Machine Close Grip Press
Going too narrow on grip.
A poor grip during the Smith Machine Close Grip 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.
Flaring elbows for optimal results.
Letting your elbows drift wide during the Smith Machine Close Grip Press shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not touching chest for optimal results.
During any pressing movement like the Smith Machine Close Grip Press, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Who should do the Smith Machine Close Grip Press?
Intermediate lifters wanting safe heavy pressing.
How to Program the Smith Machine Close Grip 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: 4 sets of 8-10 reps. Rest 90 seconds.
What are good alternatives to the Smith Machine Close Grip Press?
Close-Grip Bench Press
Machine Tricep Dip
Dip
Other Variations
- Incline Smith Close Grip Press
- Decline Smith Close Grip Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Smith Machine Close Grip Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set safety stops.
- Keep grip comfortable width.