Smith Close Grip Bench Press

1. Set the Smith machine bar at chest height and lie back on a flat bench positioned underneath it.
2. Grip the bar with hands just inside shoulder-width, palms facing away from you.
3. Unrack the bar and hold it directly above your chest with arms extended.
4. Brace your core and lower the bar under control toward your lower chest, keeping your elbows tucked close to your torso.
5. Pause briefly once the bar lightly touches your chest.
6. Press the bar back up by driving through your palms and extending your elbows.
7. Stop just short of locking out completely at the top before starting the next rep.
8. Re-rack the bar safely once the set is finished.

Common Mistakes

• Flaring the elbows out wide: Letting your elbows drift away from your torso shifts stress onto the shoulders and reduces triceps involvement. Keep your elbows tucked close throughout the press.
• Gripping too narrow: Placing your hands too close together overloads the wrists and limits how much weight you can control. Keep your grip just inside shoulder-width for a balance of triceps focus and joint safety.
• Bouncing the bar off the chest: Using a quick bounce to help drive the weight up removes control and increases injury risk. Pause briefly at the chest and press with a deliberate motion.
• Arching the lower back excessively: Overarching to help move heavier loads takes tension off the triceps and strains the spine. Keep your hips and shoulders pressed into the bench throughout the set.