Smith Incline Close grip Bench Press
- Target muscle
- —
- Equipment
- Smith machine
- Body part
- Upper Arms
- Type
- Strength
The Smith incline close-grip bench press is a strength exercise that emphasizes the triceps brachii while also engaging the clavicular head of the pectoralis major (upper chest) and anterior deltoid. The incline angle shifts focus toward the upper chest compared to a flat close-grip press, and the Smith machine's fixed bar path adds stability. It is well suited for isolating tricep development while building upper chest thickness.
How to do the Smith Incline Close grip Bench Press
- 1Set the Smith machine bar to an incline position of roughly 30 to 45 degrees, then adjust the bench so your eyes are directly under the bar when seated.
- 2Sit on the bench and plant your feet flat on the floor, slightly wider than hip-width, to create a stable base.
- 3Grip the bar with both hands positioned shoulder-width apart or slightly narrower, using a pronated (overhand) grip with wrists stacked directly over your elbows.
- 4Unrack the bar by rotating the safety hooks and hold it at arm's length directly above your upper chest.
- 5Inhale and lower the bar in a controlled manner toward your upper chest, keeping your elbows tucked at roughly a 45-degree angle from your torso rather than flaring them wide.
- 6Lower until the bar is approximately one to two inches above your upper chest or until your forearms are parallel to the floor, whichever comes first.
- 7Press the bar back up along the Smith machine's fixed track by extending your elbows, exhaling as you push through the top of the movement.
- 8Fully extend your arms at the top without locking your elbows aggressively, then begin the next repetition.
- 9After completing your set, rotate the bar back onto the safety hooks to re-rack.
Form tips
- Keep your wrists neutral and directly above your elbows throughout the movement — allowing the wrists to bend backward places unnecessary strain on the joint.
- Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed against the bench pad to protect your shoulder joints.
- Control the descent — a two-second lowering phase increases tricep time under tension and reduces the risk of bouncing the bar off your chest.
- Avoid letting the bar drift toward your lower chest; aim for the clavicle line to keep the incline angle working as intended.
- Because the Smith machine locks the bar into a vertical track, you do not need to stabilize the bar laterally — use that stability advantage to focus on muscle contraction rather than balance.
Common mistakes
- Gripping too wide: a wide grip reduces tricep engagement and shifts the exercise toward a standard incline press, defeating the close-grip purpose.
- Flaring the elbows outward: letting elbows flare wide places excessive stress on the shoulder joint and reduces the tricep's mechanical advantage during the press.
- Bouncing the bar off the chest: using momentum to initiate the press removes tension from the triceps and risks bruising or injury to the sternum and ribs.
- Setting the bench angle too steep: an angle above 45 degrees transfers most of the load to the anterior deltoid and away from both the upper chest and triceps.
- Rushing through reps: moving too fast through each rep shortens the effective range of motion and reduces the stimulus to the target muscles.
Frequently asked questions
What is the difference between a close-grip bench press and the Smith incline close-grip bench press?
A standard close-grip bench press is performed flat and primarily targets the triceps with secondary chest involvement. The Smith incline version adds an incline of 30 to 45 degrees, which shifts more of the chest work to the clavicular head (upper chest) while the close grip keeps the triceps as the primary mover. The Smith machine also removes the need to balance the bar, letting you focus purely on the pressing movement.
How close should my grip be on the bar?
Place your hands roughly shoulder-width apart or slightly narrower — typically about 12 to 16 inches between index fingers. Going narrower than that places excessive strain on the wrists and can compromise control. Going wider shifts emphasis away from the triceps and toward the chest.
Is this exercise safe for people with shoulder issues?
The incline angle and the Smith machine's fixed path can be gentler on the shoulder joint than a free-weight press, but this depends on the individual. If you have existing shoulder pain, start with a lighter load and a conservative incline (around 30 degrees). Keeping your shoulder blades retracted and your elbows tucked rather than flared also reduces shoulder stress. Consult a medical professional if you have a diagnosed shoulder condition.
How many sets and reps should I do?
For strength, perform 3 to 5 sets of 4 to 6 reps with heavier loads. For hypertrophy (muscle size), aim for 3 to 4 sets of 8 to 12 reps at a moderate load. For muscular endurance, use lighter weight for 2 to 3 sets of 15 or more reps. Rest 90 seconds to 3 minutes between sets depending on the load.
Can I substitute this exercise for dips or skull crushers to train triceps?
Yes, this exercise works the triceps through a press pattern and is a reasonable substitute for other tricep movements, though each exercise has different strengths. Dips emphasize the long head of the triceps through a deeper stretch, while skull crushers isolate the triceps without chest involvement. The Smith incline close-grip bench press is useful when you want to train the triceps alongside the upper chest in one compound movement.
