Close-Grip Bench Press in Smith Machine
The close-grip barbell bench press is a modified version of the bench press. Bringing the elbows back alongside the body with the narrower grip places more emphasis on the triceps and less on the chest muscles. Performing the exercise in the Smith machine allows it to be performed more safely. It also makes it possible to train to failure without assistance because the bar can be secured just above the chest. In addition, it allows you to place the emphasis entirely on the pressing phase by pressing the bar from a resting position, unlike the free-weight bench press, where tension is maintained at the bottom.
The bar's suspension in the machine creates a fixed movement path. This can be an additional advantage for beginners because major errors can be prevented, such as positioning the weight too far forward or backward. The restriction of a more natural movement path can also be considered a disadvantage. Stabilizing muscles, such as those in the shoulders, do not have to work as hard to maintain balance, which can likewise be viewed as both an advantage and a disadvantage.
Execution: Close-Grip Bench Press in Smith Machine
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1
(preparation) Rack the unloaded bar at a height that you can still reach when lying underneath it on a flat bench.
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2
Set the Smith machine safety catches at a height where the bar comes just above your chest when you lie underneath it and lower the bar as far as possible. The safety catches are the stop plates on which you can rest the bar without having to rotate it. Too high or too low? Stand up again and adjust the safety catches. Sometimes you cannot find the correct Smith machine setting because the increments between positions are too large. Placing a large plate under your bench to raise it slightly can solve this problem. Make sure the bench remains stable.
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3
(preparation) From the lying position, press the unloaded bar upward again and lock it at the top by rotating the bar.
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4
(preparation) Only now place the desired weights on the bar and lie down again. Make sure the bar is positioned above you in the area between your shoulders and chest.
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5
(preparation) Place your hands shoulder-width apart or slightly closer together on the bar in front of you.
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6
(preparation) Press the bar out of the locked position by pushing it upward and rotating it to reach the starting position.
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7
Lower the bar in a controlled manner until it is just above the safety catches. Keep your elbows alongside your body and do not let them flare out to the sides.
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8
Press the bar back up until your arms are almost straight.
Active muscles: Close-Grip Bench Press in Smith Machine
- Triceps
- Chest
- Shoulders (especially the front deltoids)
Technique: Close-Grip Bench Press in Smith Machine
- Always ensure that the safety catches are positioned at the correct height to make full use of the Smith machine and ensure safety.
- Keep in mind that your wrists still need to rotate when you take the bar from the rack. In the starting position, your wrist should be straight to prevent injuries. You can test this once before beginning the exercise.
Alternatives: Close-Grip Bench Press in Smith Machine
- Barbell chest press
- Push-ups performed with the elbows kept close to the body
- Dumbbell chest press performed with the elbows kept close to the body
- Chest press machine performed with a neutral grip (palms facing each other)
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