Smith Machine Close Grip Bench Press Video & Instructions
Smith Machine Close Grip Bench Press video exercise guide. On this page you'll learn how to do a Smith Machine Close Grip Bench Press using the correct technique. Below you'll find the Smith Machine Close Grip Bench Press video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
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Exercise Instructions:
Setup for the smith machine close grip bench press by placing a flat bench in the smith machine, lowering the bar and adding the weight you want to use to the bar. Lay back on the bench an grasp the bar with an overhand grip (palms facing your feet) at around 6-12 inches apart. Take the weight off the rack by twisting the bar. Keeping your elbows tucked in at your sides, slowly lower the weight focusing on your triceps as the prime movers. Lower the weight until it almost touches your chest, the slowly raise up pushing the weight with your tricep muscles. Do not lock your elbows out at the top of the exercise, then repeat.
Tips:
It's easy for the triceps muscles to get complacent in the close grip bench press. It's important that you focus on slow rep timing and feel the triceps stretch and contract during the set. It's this mind-muscle connection that can make the difference between your triceps doing the work and your chest/shoulders doing the work. Keep your elbows tucked in at your sides, don't let them flare as you raise the weight. And finally, you need to keep the tension on your triceps during the entire set so don't lock your elbows out at the top of the movement.
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