What muscles does the Smith Machine Close-Grip Bench Press work?

The Smith Machine Close-Grip Bench Press mainly works the triceps and chest.

How many sets and reps of the Smith Machine Close-Grip Bench Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Smith Machine Close-Grip Bench Press?

Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell JM Press and Barbell Pin Press work the same main muscle.

Smith Machine Close-Grip Bench Press

With a narrow grip on the guided bar, lower to the lower chest and press to overload the triceps.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Triceps, Chest
Equipment: Smith machine
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the triceps, for when the smith machine is taken or you want a change.

Questions

What muscles does the Smith Machine Close-Grip Bench Press work?: The Smith Machine Close-Grip Bench Press mainly works the triceps and chest.
What equipment do you need for the Smith Machine Close-Grip Bench Press?: A smith machine.
How many sets and reps of the Smith Machine Close-Grip Bench Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Smith Machine Close-Grip Bench Press?: Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell JM Press and Barbell Pin Press work the same main muscle.

Program it for your clients

Coaches add the Smith Machine Close-Grip Bench Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.