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Triceps ยท Horizontal push

Smith Machine Close-Grip Press

A compound horizontal push exercise for the triceps and chest, done with a smith machine and a bench. It also works the front delts.

Smith machineBench Compound Reps and weight Also called: smith close grip bench
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps and Chest

Do most of the work.

Secondary

Front delts

Help during each rep.

  • TricepsBack of the upper armPrimary
  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.