A triceps-focused bench press performed with a close grip on a Smith Machine.
- +Focuses on triceps strength
- +Stable bar path
- +Adjustable resistance
- –Less activation of stabilizer muscles
- –Fixed movement path
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench under the Smith bar; set safeties just above your chest
- Lie back with feet planted; eyes under bar; shoulder blades pulled back and down
- Grip shoulder-width or slightly narrower; wrists straight; thumbs wrapped
- Unrack and hold bar over lower chest; keep forearms vertical
- Inhale and lower to lower chest/sternum; elbows tucked 30–45 degrees
- Light touch, then press up on the same path; exhale; avoid hard lockout
- Keep core tight and butt on bench; control tempo; rerack securely