Smith Machine Close Grip Press
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Smith Machine
Difficulty
Intermediate
Type
Push
Smith Machine Close Grip Press
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Smith machine close grip press combines the tricep emphasis of close grip pressing with the guided safety of the Smith machine. The fixed bar path eliminates balance demands, letting you focus purely on pressing strength. This makes it safer to push hard without a spotter.
When to use it
Use when wanting guided movement or no spotter available.
Who it's for
Intermediate lifters wanting safe heavy pressing.
Position the bench so the bar path travels over your lower chest/upper abs area. Grip shoulder-width or slightly narrower with elbows tucked close to your body as you lower. Press straight up along the fixed path, squeezing your triceps at lockout.
What muscles does the Smith Machine Close Grip Press work?
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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.
When to Use the Smith Machine Close Grip Press
Use Smith machine close grip press when training alone without a spotter, when you want to isolate pressing mechanics without balance demands, or when building toward free weight close grip bench. They work well as a primary or secondary pressing movement.
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
Frequently Asked Questions About the Smith Machine Close Grip Press
The Smith Machine Close Grip Press primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Smith Machine Close Grip Press include Chest, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Smith Machine Close Grip Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting safe heavy pressing. Focus on proper technique and consider starting with easier variations.
For the Smith Machine Close Grip Press, the recommended approach depends on your goals. 4 sets of 8-10 reps. Rest 90 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Smith Machine Close Grip Press typically requires a smith machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Smith Machine Close Grip Press include: Close-Grip Bench Press, Machine Tricep Dip, Dip. These exercises target similar muscle groups as the Smith Machine Close Grip Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Set safety stops.
- Keep grip comfortable width.