Smith Close Grip Bench Press

Muscles involved

Triceps

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

MaleFemale

Triceps brachiiAnterior deltoidPectoralis major clavicular headPectoralis major sternal head

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.

Difficulty