Smith Close Grip Bench Press
The Smith Close Grip Bench Press primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound push exercise targeting the Triceps (Long Head).
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
Instructions
- Preparation: Lie on bench with bar above chest and grasp bar with shoulder width or slightly narrower grip. Disengage bar by rotating bar back. Execution: Lower weight to chest with elbows close to body. Push bar back up until arms are straight. Repeat. Comments: Grip can be slightly narrower than shoulder width but not too close. Also seeBench Press Analysis.
Alternative Exercises
Get this data via the REST API or MCP Server.