Smith Machine Bench Press (Close Grip)
The 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 Smith Machine Bench Press (Close Grip)
- 1Set a flat bench under the Smith machine so the bar lines up roughly with the middle of your chest, lie on your back with your feet flat on the floor, and grab the bar with your hands just a bit narrower than shoulder-width, keeping your shoulder blades gently pulled back. Keep a small natural arch in your lower back, chest up, and wrists straight under the bar.
- 2Twist the bar to unlock it, then lower it slowly toward your lower to mid chest in about two seconds, keeping your elbows close to your sides and stopping just above or lightly touching your chest. Press the bar back up in one strong but smooth push while breathing out, straightening your arms without snapping your elbows, then breathe in as you begin the next rep down under control.
Coach tips
- If you feel your shoulders more than your triceps, bring your grip a little closer and keep your elbows tucked in instead of flaring out wide.
- Pick a weight you can control the whole way—don’t bounce the bar off your chest or let it drop quickly.
- Keep your eyes under the bar and your feet firmly planted; a steady body helps you drive more power through your chest and triceps.
Train chest smarter
One rep, one set. Hypro turns the Smith Machine Bench Press (Close Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next 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 Smith Machine Bench Press (Close Grip) fits right into proven hypertrophy and strength templates.
