Incline Smith Machine Bench Press (Close Grip)
The Incline Smith Machine Bench Press (Close Grip) is a smith machine exercise that primarily targets the chest. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Incline Smith Machine Bench Press (Close Grip)
- 1Set the bench to a slight or medium incline under the Smith bar, lie back with your eyes under the bar, and place your hands about shoulder-width apart or a little closer, feet flat and shoulder blades gently squeezed together. Unrack the bar so your arms are straight and the bar is above your upper chest, keeping your wrists straight and grip firm.
- 2From this position, breathe in as you slowly lower the bar toward your upper chest in about 2–3 seconds, keeping your elbows close to your sides. Lightly touch or come close to your chest, then breathe out as you press the bar back up in about 1 second until your arms are straight but not locked out, keeping the bar path smooth and controlled.
Coach tips
- Keep your elbows tucked closer to your body instead of flaring them out wide to protect your shoulders and hit your triceps more.
- If you feel pressure in your wrists, bring your grip a bit wider and focus on keeping your wrists stacked over your forearms, not bent back.
- Control the bar on the way down instead of letting it drop, and stop the set if your shoulders feel sharp pain rather than normal muscle effort.
Train chest smarter
One rep, one set. Hypro turns the Incline Smith Machine Bench Press (Close Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Incline Smith Machine Bench Press (Close Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Incline Smith Machine Bench Press (Close Grip) fits right into proven hypertrophy and strength templates.
