How to Do Close Grip Smith Machine Bench Press

Getting your arms bigger is only a matter of dedication, hard work and doing the right exercises. There are many exercises that can help build those big guns that you are after, but one that will help you build a huge chest at the same time is the close grip bench press. If you have a hard time doing a standard bench press then try out the smith machine for variation and ease of use. You won’t regret it.

Difficulty: Moderate

Instructions

Things You'll Need:

• Smith machine
• Flat bench

1. Find the smith machine bench in your gym. This will look just like a squat rack but the only difference is that you will notice a bar connected to the rack. The bar will be connected to two poles that slide up and down. This will aid in safety and ease of use. It also assures that you are moving in the correct range of motion. You will also notice hooks on the bar that will hook on to the poles at equal intervals. This will act as your “spotter.”

2. Place a flat bench in between the two poles under the bar. The bench should be perpendicular to the poles. Placing the bench with enough room so that when you lay down on it the bar will be straight across your chest. Once you have done that place some light weights on the bar that you can handle for at least 8 repetitions. You can also start off with just the bar. This will ensure that you have an easy time getting used to the movement.

3. Lie on your back and grasp the bar with an overhand grip. This means that your palms will be facing away from you. Grasp the bar at a shoulder width or slightly outside of it. Once you grasp the bar you will have to rotate the bar to remove it from the hooks. Depending on the machine you will have to either rotate forward or back to disengage it from the pins they are hooked on to. Once you have disengaged the bar you are ready to begin the movement.

4. Press the bar up so that your arms are at full extension. With your arms fully extended and flexed you can begin. This will be your starting position. Slowly lower the bar to your chest. Once the bar touches your chest allow it to stay there for a split second or a second.

5. Press up and contract your muscles in the fully extended position. You should feel a tightness and muscle contraction in your arms and your chest. You should hold this position for a split second or a second and not allow the muscles to relax for too long. Once you are back to the starting position repeat for at least 8 more repetitions.

Tips & Warnings

• Start with a light weight until you can get used to the exercise to avoid injury.

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