Male

Smith Close Grip Bench Press

Muscles involved

If you are looking to give your arms direct work, the Smith Close Grip Bench Press is a fantastic option to place right after your main heavy lifts or as an intense finisher exercise. By utilizing a machine with fixed guidance, you do not need to worry as much about stabilizing the weight, allowing you to focus all your attention on squeezing the back of your arms. It fits perfectly into your routine when your muscles are already fatigue-heavy midway or at the end of a push workout. The guided path helps you maintain clean form on every single repetition, maximizing constant tension on the triceps without putting unnecessary stress on your joints. Include this movement when you want to isolate the area safely and achieve a deep burn that sculpts your arms before wrapping up your workout session.

How to do it

1. Lie on your back on a flat bench under a Smith machine with your arms extended upward. 2. Grip the bar with a close grip and palms facing up, elbows aligned with your shoulders. 3. Lower the bar by bending your elbows and keeping them close to your body until it almost touches your chest. 4. Extend your elbows to return to the starting position, contracting your chest at the top.

Equipment required

Máquina

Muscles worked

Tips

- Keep your elbows close to your torso during the entire movement. - Lower the bar in a controlled manner to your sternum. - Do not bounce the bar on your chest at the end of the descent.