Smith Machine Close-Grip Bench Press

• The Smith Machine Close-Grip Bench Press is an effective exercise for building chest and triceps size and strength.
• It allows for greater triceps engagement than wider grips.
• The bar is guided on a track, making it easier to control.
• It can be used to target strength or muscle endurance depending on the rep range.
• It is a great addition to any chest, arms, or upper-body workout.
• It is an ideal choice for those looking to increase their strength and endurance capabilities.

1. Set up a flat bench underneath the Smith machine. Adjust the barbell to a height that allows you to reach it comfortably when lying down with your arms almost fully extended.
2. Lie down on the flat bench and grab the barbell with a close and pronated grip (palms facing forward) that is about shoulder width apart. Make sure your arms are locked and the bar is directly over you. This is your starting position.
3. Inhale as you slowly lower the barbell towards your middle chest. Keep your elbows close to your torso throughout the movement to maximize triceps involvement.
4. Pause for a second when the barbell touches your middle chest, then exhale and push the barbell back up to the starting position using your triceps muscles. Lock your arms in the contracted position for a second before starting the descent again.
5. Continue the movement for the prescribed number of repetitions.
6. Once you have completed the set, lock the barbell back in the rack.

Caution: If you are new to this exercise, it is recommended to have a spotter present as it can be challenging. If you don’t have a spotter, use a conservative amount of weight.

Variations: You can also perform this exercise with a barbell or an e-z bar using the inner handle. Alternatively, you can use dumbbells with your palms facing each other.

1. Set up a flat bench underneath the Smith machine and adjust the barbell to a height that allows you to reach it when lying down with your arms almost fully extended.
2. Lie down on the bench and grip the bar with a close and pronated grip, keeping your palms facing forward and your hands shoulder-width apart.
3. Unlock the bar from the rack and hold it straight over you with your arms locked. This is your starting position.
4. Slowly lower the bar down to your middle chest while keeping your elbows close to your torso. Take a second pause at the bottom of the movement.
5. Exhale and push the bar back up using your triceps muscles. Lock your arms in the contracted position and hold for a second before starting to lower the bar again.
6. Repeat the movement for the prescribed number of repetitions.
7. Once you're done, lock the bar back in the rack.

Caution: If you're new to this exercise, it's recommended to use a spotter or be conservative with the amount of weight used.

Variations: You can perform the same exercise with a barbell or an e-z bar using the inner handle. Dumbbells can also be used, with the palms of your hands facing each other.

The Smith Machine Close-G

1. Always use a spotter, especially if you are new to this exercise. The close-grip bench press can be challenging and having a spotter ensures your safety.
2. Choose an appropriate weight that you can handle. If you don’t have a spotter, it’s better to be conservative with the amount of weight used to prevent injury.
3. Keep your elbows close to your torso throughout the exercise. This maximizes triceps involvement and reduces strain on the shoulders.
4. Control the movement and lower the barbell slowly until you feel it touching your middle chest. This ensures proper form and engages the muscles effectively.
5. Exhale and push the barbell back to the starting position using your triceps muscles. Lock your arms in the contracted position for a second before starting the next repetition.
6. Take at least twice as long to lower the barbell than to lift it. This emphasizes muscle control and prevents any jerking or sudden movements.
7. If using a Smith machine, ensure the barbell is at a height that you can reach comfortably when lying down and your arms are almost fully extended.
8. When you are finished with the exercise, lock the barbell back in the rack securely.
9. Consider variations of this exercise using different equipment, such as a barbell or dumbbells. This can provide variety and target the muscles in slightly different ways.