Smith Machine Close-Grip Bench Press

in Triceps Exercise

Main Muscle Worked: Triceps

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Smith Machine Close-Grip Bench Press - Exercise Guide

Step 1

Position a flat bench under a smith machine.

Step 2

Position the barbell at an appropriate height so that you can reach it when you lie down. Load it with weight according to your preference.

Step 3

Lie on your back on the bench.

Step 4

Extend your arms to your front to reach and hold the barbell with both hands. Use a pronated (palms facing forward) grip and your hands should be shoulder width away from each other.

Step 5

Lift the barbell off the rack and hold it straight over your chest. Your arms should be extended and perpendicular to the floor with your elbows locked. This is your starting position.

Step 6

Slowly lower the barbell towards your middle chest. Keep your forearms pointing up as you bend your elbows and lower your upper arms. Keep your elbows in and inhale as you do this. Continue until the barbell touches your middle chest.

Step 7

Pause for a second then slowly lift the barbell up until you’re back to your starting position. Exhale as you do this.

Step 8

Before you proceed to your next repetition, lock your arms and hold the contraction of your muscles. Release and proceed with your next repetition.

Step 9

Repeat until the recommended amount of repetitions is achieved.

Step 10

Return the bar back in the rack once you are finished.

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