Close-Grip Bench Press (Smith Machine)
A compound upper-body exercise performed on a Smith machine using a narrow grip to heavily target the triceps. The fixed bar path provides stability, allowing for safe isolation and significant loading of the arm muscles.
Since the Smith machine removes the need to stabilize the bar, you can often push this exercise closer to failure than free weights; the AI analyzes your RPE and load data to ensure you are reaching that effective stimulus threshold safely. If your HRV or recovery metrics indicate systemic fatigue, the AI can adjust volume to prevent overuse strain on the elbow joints, which are heavily involved in this movement.
Form Cues
- Place hands shoulder-width apart or slightly narrower
- Keep elbows tucked tight to your ribcage during the descent
- Lower the bar to your lower chest or upper abdominals
- Drive the bar up forcefully by extending your arms
- Keep your wrists straight and stacked directly over your elbows
- Don't let your elbows flare out to the sides
- Don't bounce the bar off your torso
- Don't grip so narrow that your wrists bend uncomfortably
- Don't lift your hips off the bench while pushing
- Don't hyperextend your elbows at the top of the movement
Common Mistakes
- Gripping the bar too narrowly
- Flaring elbows outward
- Lowering the bar too high on the chest
- Uncontrolled descent
- Rounding shoulders forward
Muscles Worked
This exercise primarily targets all three heads of the triceps brachii by utilizing a narrow grip and tucked elbow position to minimize pectoral involvement. The anterior deltoids and upper chest act as secondary muscles to assist the movement, particularly at the bottom of the press.
Primary
Secondary
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