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Smith Machine Close Grip Bench Press (Full Exercise Guide!)

Are you looking for a challenging exercise to burn calories and improve your overall fitness level? The Smith Machine Close Grip Bench Press is the perfect choice! This exercise targets your chest, triceps, shoulders, core, and legs, making it an excellent addition to any workout routine. With the help of our expert guide here at FitGAG, you can master the Smith Machine Close Grip Bench Press and reach your fitness goals. With this exercise, you’ll be able to quickly and effectively burn calories and build strength. So, why wait? Get started today!

Exercise Information

The Smith Machine Close Grip Bench Press is a resistance training exercise that targets the muscles in the chest, triceps, and shoulders. This exercise allows you to perform the bench press movement using a Smith machine, which provides a stable platform and increased safety when performing the exercise. Let’s dive into some general information about this exercise:

Level

The Smith Machine Close Grip Bench Press is a beginner-level exercise that is suitable for individuals of all fitness levels.

Equipment

To perform the Smith Machine Close Grip Bench Press, you will need a Smith machine and a bench.

Type of Exercise

The Smith Machine Close Grip Bench Press is a compound exercise that targets the muscles in the chest, triceps, and shoulders, involving a multi-joint movement that works multiple muscle groups at once.

Smith Machine Close Grip Bench Press: Working Muscles

The Smith Machine Close Grip Bench Press is an isolation exercise that primarily targets the muscles of the chest. This exercise involves using a Smith Machine to add resistance to the traditional close grip bench press motion. In this section, we will discuss the primary and secondary muscle groups that are involved during the Smith Machine Close Grip Bench Press exercise.

Primary Muscle Group: Chest

The primary muscle group targeted during the Smith Machine Close Grip Bench Press exercise is the chest, including the pectoralis major and minor muscles. These muscles are responsible for pushing the weight away from the body, which is the primary motion of the Smith Machine Close Grip Bench Press exercise.

Secondary Muscle Group: Triceps

In addition to the primary muscle group, the Smith Machine Close Grip Bench Press exercise also engages the muscles of the triceps. The triceps are engaged during the pushing motion to stabilize the joint and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Smith Machine Close Grip Bench Press exercise provides a comprehensive chest and triceps workout. This makes it an effective exercise for building chest and triceps muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Smith Machine Close Grip Bench Press exercise.

Benefits of Smith Machine Close Grip Bench Press

The Smith Machine Close Grip Bench Press is an effective exercise that targets your chest, triceps, and shoulder muscles. Here are five benefits of incorporating this exercise into your fitness routine:

  • Increased Strength: The Smith Machine Close Grip Bench Press is an effective exercise for developing upper body strength. Performing the exercise with a close grip allows you to target your chest, triceps and shoulder muscles.
  • Improved Muscle Balance: The Smith Machine Close Grip Bench Press can help improve the balance of your upper body muscles, which can help reduce the risk of injury and improve your overall functional strength.
  • Enhanced Core Stability: The Smith Machine Close Grip Bench Press engages your core muscles, which can help improve your overall stability and balance.
  • Improved Posture: The Smith Machine Close Grip Bench Press helps strengthen your chest, triceps, and shoulder muscles, which can help improve your overall posture and upper body alignment.
  • Variation and Progression: The Smith Machine Close Grip Bench Press can add variation to your upper body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by increasing the weight or number of reps.

By incorporating the Smith Machine Close Grip Bench Press into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Smith Machine Close Grip Bench Press: Step-by-Step Instructions

The Smith Machine Close Grip Bench Press is an effective exercise for targeting your chest and triceps muscles. Here are the step-by-step instructions for performing the Smith Machine Close Grip Bench Press:

Starting Position:

  • Lie back on a flat bench and place your feet flat on the floor.
  • Grip the bar with your hands, with your palms facing downwards. The grip should be slightly narrower than shoulder-width.
  • Unrack the bar and hold it above your chest with your arms extended.

Now, let’s move on to the step-by-step instructions for the Smith Machine Close Grip Bench Press:

  1. Lower the bar to the middle of your chest, keeping your arms tucked in.
  2. Pause at the bottom of the movement, and then press the bar back up to the starting position.
  3. Make sure to keep your arms tucked in throughout the entire movement.
  4. Pause briefly at the top and then repeat the movement for the desired number of repetitions.

Smith Machine Close Grip Bench Press – Proper Form and Technique

The Smith Machine Close Grip Bench Press is an effective exercise that targets the chest, triceps, and shoulder muscles. This exercise is performed using a Smith Machine, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Lie on the bench with your feet flat on the floor and your hands placed slightly wider than shoulder-width apart on the bar.
  • Engage your core muscles and maintain a stable base.
  • Slowly lower the bar towards your chest, keeping your elbows tucked in close to your body.

Proper Form and Technique

  • Press the Bar Up: Press the bar up using your chest and triceps muscles, keeping your elbows close to your body and your wrists straight.
  • Keep Your Shoulders Down: Keep your shoulders down and back throughout the exercise to maintain proper form and technique.
  • Return to the Starting Position: Return to the starting position by slowly lowering the bar towards your chest, keeping your elbows tucked in close to your body.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your muscles become stronger.
  • Incorporate into Your Routine: The Smith Machine Close Grip Bench Press can be a great addition to your upper body training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Smith Machine Close Grip Bench Press with proper form and technique, building and strengthening your chest, triceps, and shoulder muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Smith Machine Close Grip Bench Press Workouts

The Smith Machine Close Grip Bench Press is an excellent exercise for targeting the muscles of the chest, particularly the triceps and inner chest. In this section, we will discuss how to properly incorporate the Smith Machine Close Grip Bench Press into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Smith Machine Close Grip Bench Press, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Smith Machine Close Grip Bench Press and other chest exercises, such as dumbbell chest presses or cable flyes.

Progressive Overload

To progress with the Smith Machine Close Grip Bench Press, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter weight and gradually increase the weight as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the weight and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Smith Machine Close Grip Bench Press workouts fresh, it is important to mix up your exercise routine. You can perform the Smith Machine Close Grip Bench Press with different types of weights or vary the number of reps and sets. You can also incorporate other chest exercises, such as chest dips or push-ups.

Proper Form

Proper form is essential when performing the Smith Machine Close Grip Bench Press to avoid injury and get the most out of the exercise. Start by lying on the bench with your feet flat on the floor. Position your hands on the bar with your palms facing up, about shoulder-width apart. Keep your core engaged and your back flat against the bench throughout the movement. Lower the bar towards your chest, pause at the bottom, and press the bar back up to the starting position.

Track Your Progress

To ensure you are making progress and staying on track with your Smith Machine Close Grip Bench Press workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the weight, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Smith Machine Close Grip Bench Press into your chest workout routine can be a great way to build strength and power. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Smith Machine Close Grip Bench Press workouts and reaching your fitness goals.

Mistakes of Smith Machine Close Grip Bench Press

The Smith Machine close grip bench press exercise is a great way to target your chest, triceps, and core muscles. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the Smith Machine close grip bench press:

  • Not using proper form: Using poor form during the Smith Machine close grip bench press can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, elbows, wrists, and core muscles throughout the exercise.
  • Using too much weight: Using too much weight during the Smith Machine close grip bench press can increase the risk of injury and reduce its effectiveness. Instead, focus on using a weight that allows you to maintain proper form.
  • Not using a full range of motion: Neglecting to use a full range of motion during the Smith Machine close grip bench press can reduce its effectiveness. Make sure to fully extend your arms before returning to the starting position.
  • Not engaging the chest and triceps muscles: Engaging the chest and triceps muscles is essential to ensure that you are targeting the correct muscles during the Smith Machine close grip bench press. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the Smith Machine close grip bench press can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you lower the bar and inhale as you return to the starting position.

By avoiding these common mistakes, you can ensure that you are getting the most out of your Smith Machine close grip bench press while reducing the risk of injury. Remember to use proper form, use an appropriate weight, use a full range of motion, engage the chest and triceps muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your chest and triceps strength and develop better posture with the Smith Machine close grip bench press.

Variations of Smith Machine Close Grip Bench Press: Add Challenge to Your Upper Body Training

Smith Machine Close Grip Bench Press is a great exercise to help target and strengthen your chest, triceps and shoulder muscles. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your upper body muscles in different ways:

Single-Arm Smith Machine Close Grip Bench Press

This variation involves performing the exercise with one arm at a time, which adds more challenge to your balance and stability and targets your chest, triceps and shoulder muscles from a different angle. Be sure to keep your core engaged and your legs firmly planted on the floor as you perform the exercise.

Smith Machine Close Grip Bench Press with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your chest, triceps and shoulder muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Smith Machine Close Grip Bench Press with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your chest, triceps and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your legs firmly planted on the floor throughout the exercise.

Smith Machine Close Grip Bench Press with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your chest, triceps and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your legs firmly planted on the floor throughout the exercise.

Smith Machine Close Grip Bench Press with Incline

This variation involves adding an incline to the exercise, which targets your chest, triceps and shoulder muscles and improves your overall upper body strength and stability.

Incorporating these variations into your Smith Machine Close Grip Bench Press routine can help you add challenge and variety to your upper body training and achieve greater gains in overall upper body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Smith Machine Close Grip Bench Press: 5 Alternatives to Build Upper Body Strength

The Smith Machine close grip bench press is a great exercise for building upper body strength. But if you want to mix up your routine, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your upper body and can help you build strength and improve your fitness.

Push-Ups

Push-ups are a great exercise for targeting your upper body and building strength.

  1. Start in a plank position and focus on engaging your core and glutes.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Dumbbell Flyes

Dumbbell flyes are a great exercise for targeting your chest and building strength.

  1. Lie down on a flat bench and hold a dumbbell in each hand.
  2. Lift the weights up and out to the sides, keeping your elbows slightly bent.
  3. Lower the weights back down and repeat for the desired number of repetitions.

Triceps Dips

Triceps dips are a great exercise for targeting your triceps and building strength.

  1. Sit on the edge of a bench and place your hands behind you with your fingers facing forward.
  2. Lower your body down, keeping your elbows close to your body.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Incline Presses

Incline presses are a great exercise for targeting your upper body and building strength.

  1. Lie down on an incline bench and hold a barbell in both hands.
  2. Lift the barbell up and lower it back down, keeping your elbows close to your body.
  3. Lower the weight back down and repeat for the desired number of repetitions.

Cable Crossovers

Cable crossovers are a great exercise for targeting your chest and building strength.

  1. Stand between two cable machines and hold a handle in each hand.
  2. Pull the weights across your body, keeping your elbows slightly bent.
  3. Lower the weights back down and repeat for the desired number of repetitions.

Incorporating these alternatives to Smith Machine close grip bench presses into your routine is a great way to build upper body strength and improve your fitness. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Smith Machine Close Grip Bench Press: Tips and Tricks for Building Stronger Chest, Arms and Shoulders

The Smith Machine Close Grip Bench Press is an effective exercise for targeting your chest, arms, and shoulders. In this section, we’ll share some tips and tricks to help you perform the Smith Machine Close Grip Bench Press correctly and get the most out of it.

  • Warm-Up: Before performing the Smith Machine Close Grip Bench Press, it’s important to warm up your entire upper body. You can do this by performing some light cardio or dynamic stretching, such as arm circles.
  • Use the Right Equipment: To perform the Smith Machine Close Grip Bench Press, you need a Smith Machine and a flat bench. Make sure you choose the right weight level for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Smith Machine Close Grip Bench Press. Begin by lying on the bench with your feet firmly on the ground. Grasp the bar with an overhand grip and lower it to your chest. Push the bar back up until your arms are straight, then slowly return to the starting position.
  • Engage Your Chest, Arms and Shoulders: To perform the Smith Machine Close Grip Bench Press correctly, you need to engage your chest, arms and shoulder muscles. Focus on squeezing your chest and shoulder muscles together as you press the bar up.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Smith Machine Close Grip Bench Press.
  • Mix it Up: Mixing up your Smith Machine Close Grip Bench Press routine can help keep your workout fresh and challenging. You can try different variations, such as changing the weight level or using a different grip.
  • Stretch Afterwards: After performing the Smith Machine Close Grip Bench Press, it’s important to stretch your entire upper body, especially your chest, arms and shoulders.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Smith Machine Close Grip Bench Press routine can help you get the most out of this exercise and achieve stronger chest, arms, and shoulders. Remember to always maintain proper form, engage your chest, arms and shoulder muscles, and listen to your body. With time and practice, you’ll be able to perform the Smith Machine Close Grip Bench Press like a pro and enjoy the benefits of stronger and more toned chest, arms and shoulders.

Incorporating Smith Machine Close Grip Bench Press into Your Workout Routine for Maximum Effect

Smith machine close grip bench press is a great exercise for building upper body strength and developing your chest, shoulders, and triceps. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing Smith machine close grip bench presses, it’s important to warm up your upper body with exercises like arm circles, push-ups, and shoulder rotations.
  • Use proper form: To perform Smith machine close grip bench presses, position yourself on the bench with your feet flat on the floor, back flat against the bench, and grip the barbell with your hands slightly more narrow than shoulder-width apart. Lower the barbell to your chest, pause, and then press it back up to the starting position.
  • Mix up your routine: Don’t just perform Smith machine close grip bench presses in isolation. Mix it up by incorporating other exercises that target your chest, shoulders, and triceps, such as push-ups, shoulder presses, and triceps extensions.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight or reps over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with Smith machine close grip bench presses. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you lower the barbell and exhale as you press it back up to the starting position.
  • Engage your core: To get the most out of Smith machine close grip bench presses, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate Smith machine close grip bench presses into your workout routine: In addition to incorporating Smith machine close grip bench presses into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of Smith machine close grip bench presses and achieving better upper body strength and improved muscle growth.

Ultimate Workout Plan for Smith Machine Close Grip Bench Press

Smith Machine Close Grip Bench Press is a great exercise to target your triceps and build overall upper body strength. Here’s a one-week workout plan to help you incorporate Smith Machine Close Grip Bench Press into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Smith Machine Close Grip Bench Press: 3 sets x 12-15 reps
  • Incline Dumbbell Press: 3 sets x 10 reps
  • Single Arm Rows: 3 sets x 10 reps
  • Dumbbell Bicep Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Smith Machine Close Grip Bench Press: 3 sets x 12-15 reps
  • Cable Pulldowns: 3 sets x 10 reps
  • Shoulder Shrugs: 3 sets x 10 reps
  • Hammer Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Smith Machine Close Grip Bench Press: 3 sets x 12-15 reps
  • Squats: 3 sets x 12 reps
  • Pull-ups: 3 sets x 10 reps (attempt unassisted)
  • Calf Raises: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Smith Machine Close Grip Bench Press: 3 sets x 12-15 reps
  • Dumbbell Chest Flyes: 3 sets x 10 reps
  • Seated Rows: 3 sets x 10 reps
  • Tricep Extensions: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Smith Machine Close Grip Bench Press. Keep your movements slow and controlled, and focus on engaging your triceps muscles throughout the exercise. With consistent practice and effort, you’ll be able to build stronger and more defined triceps with Smith Machine Close Grip Bench Press.

Conclusion

The Smith Machine Close Grip Bench Press is an excellent exercise for those looking to build strength and definition in the chest. By using the Smith Machine, you can take advantage of the safety features and exercise with heavier weights. Just make sure to keep your back flat and your elbows close to your body to work your chest effectively and minimize the risk of injury. Start with lighter weights and gradually increase the intensity as you become more comfortable with the exercise. So, if you’re looking to take your chest workout to the next level, give the Smith Machine Close Grip Bench Press a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Jessica Taylor Brown

    Jessica Taylor Brown is an accomplished American fitness expert, personal trainer, and author. With years of experience in the fitness industry, Jessica has helped many people achieve their fitness goals and transform their lives. Her expertise in strength training and bodybuilding has made her a valuable resource for readers of FitGAG. As an author at FitGAG, Jessica shares her knowledge and experience, providing readers with practical tips and advice on how to build muscle, burn fat, and achieve a lean and toned physique. Her passion for fitness and her commitment to helping others make her an exceptional fitness expert and a respected member of the FitGAG community.

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