At a glance
- Main muscle
- Triceps
- Also works
- Chest and shoulders
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Shoulder-width grip.
- Elbows close to your body.
- Lower the bar to your lower chest.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same heavy triceps press as the close-grip bench press; the fixed path makes it safer to train close to failure alone.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Close-Grip Bench Press · Barbell · rating A
- JM Press · Barbell · rating B
- Machine Dip · Machine · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine close-grip bench press.
Let Mitta set the weight.
Mitta plans the Smith machine close-grip bench press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine close-grip bench press
What muscles does the Smith machine close-grip bench press work?
The Smith machine close-grip bench press mainly trains your triceps. Your chest and shoulders help.
How many reps of the Smith machine close-grip bench press should I do?
Mitta plans the Smith machine close-grip bench press at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine close-grip bench press?
Good alternatives that train the same muscle are the close-grip bench press, JM press and machine dip.
Is the Smith machine close-grip bench press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine close-grip bench press have rating A?
Same heavy triceps press as the close-grip bench press; the fixed path makes it safer to train close to failure alone.