TETSUSmith Machine Decline Close Grip Bench Press
The Smith Machine Decline Close Grip Bench Press is a smith machine exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Smith Machine Decline Close Grip Bench Press
- Adjust the bench on the smith machine to a decline position.
- Lie down on the bench with your feet firmly planted on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Machine Decline Close Grip Bench Press work?
The Smith Machine Decline Close Grip Bench Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Smith Machine Decline Close Grip Bench Press?
You need a smith machine to perform the Smith Machine Decline Close Grip Bench Press.
How many sets and reps of the Smith Machine Decline Close Grip Bench Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Smith Machine Decline Close Grip Bench Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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