How to perform Smith Machine Bench Press Close Grip with proper form
Setup
- Machine Adjustment: Adjust the bench to ensure your body is flat and your feet are shoulder-width apart on the floor.
- Bar Position: Position the Smith machine bar at a height that allows you to easily reach it when lying on the bench.
Grip
- Hand Placement: Use a close grip, placing your hands slightly inside shoulder-width. The palms should face forward.
- Wrist Position: Keep your wrists straight and firmly grip the bar.
Execution
- Starting Position: Lie back on the bench with your eyes directly beneath the bar. Unrack the bar by straightening your arms.
- Lowering the Bar: Inhale and slowly lower the bar toward your lower chest, keeping your elbows close to your body. Your forearms should remain vertical.
- Pressing the Bar: Exhale and push the bar back up to the starting position, locking your arms at the top without overextending.
Tips
- Keep your core engaged throughout the movement.
- Avoid bouncing the bar off your chest; control the movement.
- Maintain a stable back; do not arch excessively.
Common Mistakes
- Gripping the bar too wide.
- Letting elbows flare out excessively.
- Not using a controlled tempo.
Safety Considerations
- Use a spotter if you're lifting heavy.
- Ensure the bar is secured to prevent it from moving unexpectedly.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest