A variation of the bench press performed on a Smith Machine with a closer grip to target the triceps more than the chest.
- +Targets triceps effectively
- +Less stress on shoulders
- +Smith Machine provides stability
- –Limited natural movement path
- –Less activation of stabilizing muscles
This exercise targets:
–
Triceps
Chest
Middle Chest
Upper Chest
Lower Chest
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a flat bench under a Smith Machine; set safety stops just above your chest
- Grip the bar just inside shoulder width; wrists straight, thumbs around the bar
- Pinch shoulder blades back; slight arch; feet flat and planted
- Unrack, hold bar over lower chest with forearms vertical; elbows tucked ~45°
- Lower the bar under control to the lower chest/sternum; light touch, no bounce
- Press up by driving through your triceps; keep elbows tucked and bar path vertical
- Exhale as you press, inhale as you lower; keep core tight throughout
- Lock out without hyperextending; rerack carefully on the hooks