Smith Close-Grip Bench Press exercise animation (Männlich)

Smith Close-Grip Bench Press

Zielmuskel
Triceps Brachii
Synergistenmuskeln
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Smith machine
Körperregion
Upper Arms
Typ
Strength

The Smith close-grip bench press is a strength exercise that primarily targets the triceps brachii, with assistance from the front deltoids and both heads of the pectoralis major. Performed on a Smith machine with a narrow hand position, it isolates the triceps more effectively than a standard bench press and is well-suited for building arm size and lockout strength.

Smith Close-Grip Bench Press: So führst du sie aus

  1. 1Set the Smith machine safety stops a few inches below your chest height, then load the bar with an appropriate weight.
  2. 2Lie flat on the bench so the bar is directly over your lower chest when your arms are extended. Plant your feet firmly on the floor.
  3. 3Grip the bar with your hands about shoulder-width apart or slightly narrower, wrapping your thumbs fully around the bar so it rests over the base of your palms.
  4. 4Rotate the bar to unrack it, then hold it locked out directly over your chest with your arms fully extended.
  5. 5Lower the bar under control toward your lower chest, keeping your elbows tucked close to your sides and your upper arms tracking roughly parallel to your torso.
  6. 6Let the bar lightly touch your lower chest without bouncing, keeping your wrists stacked directly over your elbows.
  7. 7Press the bar straight back up by driving through your triceps until your arms are fully extended again.
  8. 8Complete your reps, then rotate the bar back onto the safety hooks to re-rack.

Technik-Tipps

  • Keep your elbows tucked in close to your torso throughout the movement — letting them flare out shifts work away from the triceps and onto the chest and shoulders.
  • Maintain a slight, natural arch in your lower back while keeping your glutes and upper back in contact with the bench.
  • Use a deliberate, controlled descent to keep tension on the triceps and avoid using momentum.
  • The fixed bar path of the Smith machine removes the need for lateral stabilization, so focus your energy on keeping your elbows tight and driving the press through your triceps.

Häufige Fehler

  • Using too wide a grip, which turns the movement into a standard bench press and reduces triceps activation.
  • Flaring the elbows out to the sides, which shifts stress onto the shoulder joint and decreases triceps involvement.
  • Bouncing the bar off your chest, which removes muscular tension and risks injury to the sternum and shoulders.
  • Letting your wrists bend backward under the load instead of keeping them straight and stacked over your forearms, which can cause wrist strain.
  • Pressing too high toward the face rather than straight up, disrupting the movement's alignment on the fixed Smith bar path.

Häufig gestellte Fragen

What muscles does the Smith close-grip bench press work?

It primarily targets the triceps brachii. The front deltoids and both heads of the pectoralis major (clavicular and sternal) assist the movement as synergists.

How narrow should my grip be for a close-grip bench press?

Shoulder-width or slightly inside it is ideal. Going too narrow (hands touching) can cause excessive wrist and elbow strain without meaningfully increasing triceps activation.

What is the advantage of doing close-grip bench press on a Smith machine?

The fixed bar path of the Smith machine eliminates lateral stabilization demands, letting you focus entirely on triceps drive. It also makes the exercise safer when training alone, since the safety stops catch the bar if you fail a rep.

How is the Smith close-grip bench press different from a regular bench press?

The narrower grip and tucked elbows shift primary emphasis from the chest to the triceps. The Smith machine further removes the need to balance the bar, making it a more isolated triceps exercise.

Should the bar touch my chest on every rep?

Yes — lower the bar under control until it lightly touches your lower chest, then press back up. Avoid bouncing, which reduces tension on the triceps and increases injury risk.

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