Smith Close-Grip Bench Press
Exercise Profile
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Introduction to the Smith Close-Grip Bench Press
The Smith Close-Grip Bench Press is a strength-building exercise that primarily targets the triceps and secondary muscles like the chest and shoulders. It's an ideal workout for individuals at all fitness levels who are looking to increase upper body strength and muscle definition. People may want to incorporate this exercise into their routine as it provides stability through the Smith machine, allowing for a controlled motion and the ability to focus on form and muscle engagement.
Performing the: A Step-by-Step Tutorial Smith Close-Grip Bench Press
- Lie down on the bench with your feet flat on the floor. Position yourself so that the bar is directly above your chest. Grab the bar with a close grip, hands shoulder-width apart and palms facing away from you.
- Unrack the bar by pushing it up and rotating your wrists to unlock it from the machine. Lower the bar to your chest in a controlled manner, keeping your elbows close to your body.
- Push the bar back up until your arms are fully extended, exhaling as you do so. Ensure that you maintain the close grip and that your wrists are directly above your elbows.
- Repeat these steps for the desired number of repetitions, then carefully rerack the bar by rotating your wrists to lock it back into the machine. Always remember to keep your movements controlled and steady throughout the
Tips for Performing Smith Close-Grip Bench Press
- Controlled Movement: Avoid the common mistake of moving the bar too quickly or using momentum to lift. Instead, focus on slow, controlled movements. Lower the bar to your chest and press it back up, ensuring your elbows stay close to your body throughout the movement. This will help you engage your triceps more effectively.
- Avoid Locking Elbows: A common mistake is to fully extend and lock your elbows at the top of the lift. This not only puts unnecessary strain on your joints but also can lead to injury. Instead, aim to keep a slight bend in your elbows even at the top of the movement.
- Breathe Correctly: Breathing properly is
Smith Close-Grip Bench Press FAQs
Can beginners do the Smith Close-Grip Bench Press?
Yes, beginners can do the Smith Close-Grip Bench Press exercise. However, it's important to start with lighter weights and focus on maintaining proper form to prevent injury. This exercise primarily targets the triceps and chest muscles. It's always a good idea for beginners to have supervision or guidance from a personal trainer or experienced gym-goer to ensure they are performing the exercise correctly.
What are common variations of the Smith Close-Grip Bench Press?
- The Decline Smith Machine Close-Grip Bench Press is another variation where the bench is set at a decline, focusing more on the lower chest muscles.
- The Reverse Grip Smith Machine Close-Grip Bench Press changes the grip to underhand, providing a different stimulus to the muscles, particularly the upper chest and triceps.
- The One-Arm Smith Machine Close-Grip Bench Press is a unilateral variation, challenging your stability and allowing you to focus on one arm at a time.
- The Smith Machine Close-Grip Bench Press with Bands or Chains adds resistance as you press up, increasing the difficulty and working the muscles harder at the top of the movement.
What are good complementing exercises for the Smith Close-Grip Bench Press?
- Push-ups: Push-ups work the same muscle groups as the Smith Close-Grip Bench Press, namely the chest, shoulders, and triceps, and can help improve overall upper body strength, enhancing your ability to lift more weight in the bench press.
- Dumbbell Flyes: This exercise complements the Smith Close-Grip Bench Press by working the chest muscles from a different angle, promoting a more balanced muscle development and enhancing the strength and stability needed for the bench press.
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