Instructions

1

Set up on a flat bench in a power rack, positioning the barbell to approximately mid-chest level. Lie flat with back firmly against the bench, feet planted on the floor, and shoulders retracted.

2

Grip the barbell with hands slightly wider than shoulder-width apart using an overhand grip. Unrack the barbell and hold it at chest height with elbows bent at approximately 90 degrees, shoulders engaged.

3

Lower the barbell in a controlled manner by bending the elbows, bringing the bar toward the mid-chest area. Maintain a stable core and keep shoulder blades retracted throughout the descent. Stop just above the chest at the bottom position.

4

Press the barbell upward by extending the elbows and contracting the pectoralis major, driving the weight away from the body. Return to the starting position with controlled momentum, maintaining tension in the chest throughout.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Clavicular Head

EQUIPMENTSmith machine

DIFFICULTYIntermediate

Overview

Focusing on the Smith Close Grip Bench Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Smith machine provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Smith machine to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Smith machine rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Clavicular Head to maintain control of the Smith machine.

Beginner Tips

If you are new to the Smith Close Grip Bench Press, focus on mastering the movement pattern with zero weight before adding Smith machine.

Smith Close Grip Bench Press