Chest · Horizontal push

Smith Machine Close Grip Bench Press

The Smith machine close-grip bench press is a flat press with the hands about shoulder-width apart on a barbell that slides on fixed rails. The narrower grip shifts work toward the triceps while the chest and front delts assist, and the guided bar lets you train hard and safely, even without a spotter.

Also known as: Smith close grip press, Smith machine narrow grip bench, Smith machine triceps bench press

Muscle group: Chest
Movement pattern: Horizontal push
Type: Compound
Equipment: Smith machine, Flat bench
Difficulty: Beginner

What muscles does the smith machine close grip bench press work?

Primary movers

Triceps brachii
Pectoralis major

Assisting muscles

Anterior deltoid
Serratus anterior

A narrower grip reduces the distance the elbows have to travel, which makes the triceps the main drivers. The inner chest and front delts still help.

The Smith machine controls the bar path so you can focus on tucking your elbows and pressing. It also takes the strain off your wrists and shoulders for many lifters.

Grip width matters. About shoulder-width is enough. Going too close puts a lot of pressure on the wrists and does not add much more triceps work.

This is a triceps-biased press, not a pure isolation. If you want more direct triceps work, add pushdowns or overhead extensions.

How to do the smith machine close grip bench press

Setup

1
Place a flat bench under the bar with the bar over your lower chest.
2
Lie back with your feet flat.
3
Grip the bar at about shoulder-width, slightly narrower if comfortable.
4
Unhook the bar and hold it over your chest.

Execution

1
Lower the bar to your lower chest with your elbows tucked to your sides.
2
Keep your wrists stacked over your elbows.
3
Pause lightly on your chest.
4
Press the bar up to straight arms.
5
Squeeze your triceps at the top.
6
Re-hook the bar to finish.

Common smith machine close grip bench press mistakes

Gripping too narrow

A very close grip strains the wrists and elbows.

The fix: Use about shoulder-width.

Flaring the elbows

Elbows out turns it into a regular press and loses the triceps focus.

The fix: Keep your elbows close to your sides.

Bench in the wrong spot

A bar path off your lower chest strains the shoulders.

The fix: Adjust the bench so the bar lands on your lower chest.

Bouncing

Using the chest to rebound reduces triceps work.

The fix: Lower under control and pause briefly.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12	Moderate, 1–2 RIR	90 s
Strength	3–4	5–8	Heavy	2 min
Beginner	2–3	10–12	Light	60–90 s

Use it after your main press as a triceps-focused accessory. You will lift less than on a normal bench, so expect lower numbers. Add pushdowns for direct triceps volume.

Running the smith machine close grip bench press in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Smith Machine Close Grip Bench Press variations and alternatives

Close Grip Barbell Bench Press

Harder

The free-bar version, which needs more stability.

Smith Machine Bench Press

Alternative

A standard-grip press with more chest involvement.

Dips

Alternative

A bodyweight press for the triceps and lower chest.

Cable Triceps Pushdown

Easier

A triceps isolation exercise.

Push-Up

Easier

A bodyweight press with a close-grip variation.

Frequently asked questions

Does the close-grip bench press work triceps more?

Yes. A narrower grip shifts work from the chest to the triceps, though the chest still helps.

How close should my hands be?

About shoulder-width, or just inside. Closer grips stress the wrists and give little extra.

Why use the Smith machine for close-grip presses?

The fixed path and safety hooks let you push your triceps hard without a spotter.

Is it better than pushdowns?

It lets you use heavier loads and works multiple muscles. Pushdowns isolate the triceps. Using both works well.

Why does my wrist hurt?

Usually because of a grip that is too narrow or wrists bending back. Widen your hands and keep your wrists stacked.

Hercules tracks every smith machine close grip bench press you log, shows you last session's numbers before you lift, and flags when your progress stalls.