Smith Machine Close-Grip Bench Press
Differentiation: Mechanics
This is a variation of a tricep press is unique from other exercises | because you place your hands close together on the bar, | and because you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Close-Grip Bench Press using a loose Olympic Barbell). Not focussing on balancing allows you to intently focus on each contraction.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith Bar and swivel hooks so their height is at a full arms' length when you are lying on your back on the bench.
3) Set the safety stops at the lowest possible position for the movement.
4) Position the flat bench in the middle of the Smith Machine - so that your chest is directly under the smith machine bar.
5) Load plates onto the Smith Bar.
6) Lie on your back lengthwise on the bench.
7) ...with your feet flat on the floor.
8) Grasp the bar with your hands ten inches apart using an overhand grip.
9) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
10) Hold the bar straight up with elbows locked.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while bending at the elbows to gradually lower the bar
3) ...until the bar is just above your chest.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, exhale as you push bar the bar upward
7) ...until your arms are fully extended.
8) Repeat reps for a full set.
9) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Focus on emphasizing the pushing movement in your triceps.
Avoid flaring your elbows outward, and keep them near your sides. This concentrates the effort in your triceps and not your shoulders and chest.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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