Smith Machine Close-Grip Bench Press
- Primary musclesTriceps
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Machine Close-Grip Bench Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsPlace a flat bench inside the Smith machine and set the bar at a height you can unrack while lying down. Lie back with your eyes under the bar.
Hold the bar with an overhand grip about shoulder-width apart, unhook it, and hold it above your chest with straight arms.
Inhale and lower the bar slowly to your mid-chest while your elbows stay tucked in close to your torso.
Pause briefly, then exhale and press the bar back up, squeezing the triceps.
Lock out, then repeat for the planned reps. Take roughly twice as long going down as going up.
Beginners should use a spotter, or choose a conservative weight if training alone.
A straight bar, EZ bar, or dumbbells can replace the Smith machine for this pattern.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.