Intermediate
SMITH CLOSE-GRIP BENCH PRESS
Upper arms
Body Part
Triceps
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and position yourself on the bench with your feet flat on the ground.
2
Step:2 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3
Step:3 Lower the barbell towards your chest, keeping your elbows close to your body.
4
Step:4 Pause for a moment at the bottom, then push the barbell back up to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
