Step by step
- Lie on the bench with the bar at chest height and set the stops.
- Grip the bar with your hands shoulder width apart.
- Lower the bar to your lower chest with your elbows close to your body.
- Press until your arms are straight.
Tip: It's a good main triceps exercise before the cable work.
Common mistakes
With your hands together your wrists suffer. Shoulder width is enough.
Keep them close to your body so your triceps work.
Pause briefly at the bottom and press.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it work the chest?
Yes, your chest helps too, but the focus is on your triceps.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add smith machine close-grip bench press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.