Smith Machine Close-Grip Press

Do you want to build incredible, physique-defining triceps but don’t know where to start? Well, look no further than the Smith machine close-grip press. This upper-body compound movement targets the triceps, shoulders, and chest.

Inside, we show you how to do the Smith machine close-grip press. We cover correct technique, anatomy, pro tips, and the best way to add it to your training program.

How To Do

  1. Position a flat bench in the middle of the Smith machine, with the bar at approximately chest level.
  2. Adjust the bar to a suitable height so that you can comfortably unrack it to begin your set.
  3. Add your weight plates.
  4. Sit down on the end of the bench and lie back.
  5. Position yourself under the bar so the bar is directly over your nipple line.
  6. Place your feet shoulder-width apart, with your feet flat on the floor.
  7. Grasp the bar using an overhand grip, shoulder-width apart.
  8. Begin by bracing your core muscle, and push the bar up. 
  9. Rotate the barbell toward your feet to unlock the safety hooks 
  10. With your elbow tucked to your sides, allow them to bend, gradually lowering the bar to your chest.
  11. Once the bar reaches your chest, press the bar back up until you reach the starting position.

Tips From Expert

  • Before each repetition, tense your core muscles. Inhale as you lower the bar and exhale as you press. This will improve rigidity through your torso, improving your lifting ability.
  • Keep your elbows tucked to your sides for the duration of the set. This will reduce shoulder involvement and improve tricep isolation.
  • Keep your feet firmly planted on the floor for the duration of the set. This will create a solid base, improving your ability to lift the bar.

Optimal Sets and Reps

Below is a list of load recommendations for strength, hypertrophy, endurance, and power training.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Smith Machine Close-Grip Press

How to Put in Your Workout Split

The Smith machine close-grip press is a safe and effective exercise to overload the triceps, shoulders, and chest. Below is a list of suitable training splits that work well with it.

  • Complete-Body — The Smith machine close-grip press targets the triceps, shoulders, and chest. This makes it a great fit for your complete-body workout. We recommend programming it after your regular bench press or alongside your arm exercise. For hypertrophy, perform sets of 8–12 repetitions at a moderate to high intensity at 60%–80% of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition with proper form. 
  • Upper/Lower — Add the Smith machine close-grip press to your upper body day to increase muscle mass and strength. Position it after your standard bench press or along with your shoulder and arm exercises. To develop strength, perform sets of 4–6 repetitions at a moderate to high intensity. Use 80%–100% of your one repetition maximum.
  • Bro Split — The Smith machine close-grip press is a versatile tricep-building exercise. Consider adding it to your 5-day workout split, either on your chest day or arm day. 

*Expert tip: Perform the Smith machine close-grip press using different loads on different days. Focus on hypertrophy one day, and strength the next. This also increases training volume, which is shown to enhance hypertrophy.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Lateral Heads 

The triceps brachii is located on the back of the upper arm. This muscle has three heads: the lateral, medial, and short heads.

Situated on the outer side of the upper arm, the lateral head originates from the upper arm bone (the humerus). It inserts into one of the forearm bones (the ulna). Its principal function is to extend the elbow, straightening the arm.

The triceps brachii’s muscle activation rate is about 50% during the Smith machine close-grip press. This is not significantly different from the muscle activity during the standard barbell close-grip bench press. This makes it a safe and effective close-grip alternative for those who don’t have a spotter.

During the Smith machine close-grip press, the triceps lateral head elongates, allowing the elbow to flex, and lowering the barbell. Following this, it concentrically contracts, extending the elbow to press the barbell.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid 

Situated at the front of the shoulder is the anterior deltoid. It attaches from the front of the collarbone (clavicle) and inserts into the humerus. Its main function is to lift the arm in front and above the body.

When we perform the Smith machine close-grip press, the anterior deltoid contracts. This holds our shoulder in the flexed position, with the barbell over our chest.

Anterior deltoid activation is the same whether you are performing a close-grip press with the Smith machine or a barbell. This makes the Smith machine close-grip press a safe choice if you are without a spotter.

When we lower the Smith machine bar, the anterior deltoid elongates, controlling the descent. Once the barbell reaches our chest, the anterior deltoid contracts alongside the triceps to push the barbell back up.    

Clavicular Head Of Pectoralis Major 

The clavicular head of the pectoralis major is located just below the collarbone, making up the upper portion of the chest. It originates from the front of the clavicle and inserts into the top half of the humerus. It is primary function is to bring the arm across the body.

Once we unhook the Smith machine bar, the clavicular head activates, working alongside the anterior deltoid to support the bar. As we lower the bar, it eccentrically lengthens to provide control. Once it reaches our chest, it concentrically contracts, working simultaneously with the triceps and deltoid to push the bar up.

During the Smith machine close-grip press, the pectoralis major’s muscle activation rate is similar to using a barbell. This further indicates that it is a safe alternative for those wanting to perform the close-grip press without assistance. 

Sternal Head Of Pectoralis Major 

The sternal head of the pectoralis major is just below the clavicular head. It attaches from the sternum in the middle of the chest and the top half of the humerus. Its primary function is to bring the arm across the body.

The sternal head works with the clavicular head, anterior deltoid, and triceps to hold our humerus vertically.

During the lowering phase, the sternal head elongates, controlling the descent of the bar. Once the lower phase is complete, the sternal head contracts, pressing the bar back up.

Triceps Medial Heads 

The triceps medial head is on the back of the upper arm. It originates from the humerus and is inserted at the elbow. Its main function is to extend (straighten) the elbow.

The triceps medial head is active from the moment we unhook the Smith machine bar. It keeps our elbows extended and arms vertical.

During the lowering phase, the triceps medial head lengthens, allowing us to bend our elbows. Once the bar meets our chest, the triceps, along with the anterior deltoid and pectoralis major, work to press the bar

Triceps Long Heads 

The triceps long head is on the back of the upper arm on the inner side. Attaching from the shoulder blade (scapula) to the elbow, it stabilizes the shoulder and extends the elbow.

When we perform the Smith machine close-grip press, the triceps long head stabilizes the humerus. It also keeps our arms tucked to our sides. During the lowering phase, the long head elongates as the elbows bend. Following this, it contracts and shortens to extend the elbow as we push the barbell back up  

Serratus Anterior 

Your serratus anterior is at the front of the rib cage. It spans from the 8th or 9th rib to the underside of the scapula. Its primary function is to stabilize the scapula.

As soon as we take the Smith machine bar weight, the serratus anterior contracts, stabilizing the shoulder. During the lowering phase, it lengthens eccentrically, allowing us to control the descent of the bar. Once the bar reaches our chest, the serratus concentrically contracts, shortening as we press the bar.

Equipment

Smith Machine

Smith Machine

This is great for working on pressing and pulling movements whilst reducing accessory muscle activity. Make sure to set up safety bars.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Diamond Push-Up

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Who Should Do?

Average Gym Goers

The average gym-goer’s main training focus is to add a variety of exercises to stimulate muscle growth. This can be done through a range of compound and isolation exercises.

Compound lifts are incredible for average lifters as they target many muscle groups. This also means you can increase the load, which can lead to greater stimulus, leading to greater muscle growth. 

The Smith-machine close-grip press is an excellent compound lift that allows average gym-goers to safely overload the triceps. This will help increase muscle growth and strength.      

Bodybuilders

Bodybuilding is a sport that requires a careful balance of mass, symmetry, and an aesthetically pleasing physique. It also requires a significant overload of muscle tissue through resistance, volume, and intensity.

The Smith machine close-grip press is a powerful exercise that allows bodybuilders to push their triceps to the absolute limit. The Smith machine’s rail system and hook mechanism remove the stability requirement, allowing you to focus on pressing. This means you can safely increase the load to provide a greater stimulus for maximum growth  

This makes it the perfect addition to your chest day of your 3-day workout split.

Who Should Not Do?

People With Shoulder Impingement Injuries

People with shoulder impingement injuries should avoid doing the Smith machine close-grip press. 

The Smith machine close-grip press uses a narrow grip which limits the shoulder range of motion to isolate the triceps. This can decrease shoulder movement, potentially aggravating an existing impingement injury. This may lead to poor technique or further damage.

If you think you have a shoulder impingement injury, consult your physical therapist.

People With Elbow Tendinopathy

If you are nursing an elbow tendinopathy, it may be best to avoid the Smith machine close-grip press. An elbow tendinopathy is an overuse injury where the tendons on the inside or outside of the elbow become inflamed.

The muscles of our hands and forearms attach to the elbow. When they become inflamed, it can be difficult to grasp and hold the barbell. 

This can make the Smith machine close-grip press difficult, which may lead to poor technique or further injury.  

Benefits Of The Exercise

Improve Muscle Definition

Developing muscle tone and definition requires a stimulus to promote muscle growth and reduce body fat. Compound exercises are great for this. They utilize large groups of muscles and allow for increased load while increasing energy expenditure. 

The Smith machine close-grip press is a large compound lift. It targets many muscle groups, which increases stimulus and promotes greater growth and energy expenditure. This, combined with correct nutrition, will help you increase mass and improve definition.     

Helps Break Through Training Plateaus

Training plateaus occur when muscular adaptations and growth stall during a training period. When this occurs, we can apply an alternative stimulus to promote strength and growth adaptations.

The Smith machine close-grip press can be used as an accessory exercise to push beyond training plateaus. It is a large compound movement that mimics the bench press. 

Furthermore, it can be used as an alternative stimulus in a superset to overload the triceps, shoulders, and chest. This can promote greater increases in strength and muscle growth to break through those plateaus.         

Improves Strength

Increasing strength requires heavy loads performed at a moderate to high intensity. Large compound lifts are the perfect fit for strength as they activate many muscle groups. This allows us to push heavier loads, helping us develop maximal strength.  

The Smith machine close-grip press targets multiple muscle groups with significant load. Its guided rail system removes the need to stabilize the bar. This allows you to focus on pressing heavier loads. 

This increase in strength can carry over to other push exercises, helping you break through plateaus, as mentioned above.

Frequently Asked Questions

What muscles does close grip Smith machine bench press work?

The Smith machine bench press works the chest, shoulders, triceps, and serratus. This makes it a great exercise for developing strength and building lean muscle.

Can I do a close grip bench press on a Smith machine?

Yes, you can do the close-grip bench press on the Smith machine. The Smith machine offers a fixed, guided rail system that is safe and effective for increasing upper-body muscle mass.

Is a close grip better than a wide grip?

The close-grip bench press is better for isolating the triceps, while the wide-grip bench press is better for building strength. Each exercise has a different purpose, which should be considered when programming your workout.

What are the benefits of a barbell close grip bench press?

The barbell close-grip bench press’s narrow hand position places greater emphasis on the triceps. It is a large compound movement, targeting the triceps, shoulders, and chest. This makes it great for increasing muscle mass and developing strength.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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