Smith machine close grip bench press

Chest

🔧 Smith Machine, Flat Bench ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Rotate hooks to unrack, brace your core. Lower the bar to your chest with controlled elbows tucked at 30 degrees. Pause briefly. Press the bar up explosively, engaging your triceps. Fully extend your arms, avoiding elbow lockout. Rotate hooks to rerack.

Muscles Worked

Mid ChestLower Chest

Secondary: Anterior Delts

Tips

Keep elbows tucked for tricep focus. Use controlled tempo, avoid bouncing. Start light to master form. Firm grip, engage core, feet flat.

Similar exercises

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