Instructions:
- 1Lay down on a flat bench with your feet firmly on the ground
- 2Grip the barbell with your hands positioned closer than shoulder width apart
- 3Lower the barbell to your chest in a controlled fashion
- 4Press the barbell back up until your arms are fully extended
- 5Repeat for the desired number of repetitions
Tips:
- Keep your elbows close to your body throughout the exercise
- Inhale as you lower the barbell and exhale as you press it back up
- Maintain a slight arch in your back as you perform the move
- Ensure your wrists do not twist during the exercise
Smith Close Grip Bench Press: An Effective Upper Arm Exercise
The Smith Close Grip Bench Press is a fantastic exercise for those looking to enhance their upper arm strength and overall fitness. Utilizing a Smith machine, this variation of the traditional close grip bench press allows for a safer and more controlled movement, making it ideal for individuals at various strength levels.
Muscles Worked
This exercise primarily targets the triceps, specifically the long head, while also engaging the pectoral muscles and deltoids. The close grip hand positioning encourages greater emphasis on the triceps compared to wider grip alternatives, making it a superior choice for those aiming to develop upper arm definition and strength.
How to Perform Smith Close Grip Bench Press
- Position yourself on a bench under the bar of the Smith machine with your feet flat on the ground.
- Grip the barbell with your hands positioned closer than shoulder-width apart.
- Lift the bar off the hooks and lower it slowly toward your chest.
- Push the bar back up to the starting position while keeping your elbows tucked close to your body.
Tips for Success
- Start with lighter weights to perfect your form before gradually increasing the load.
- Ensure that your back remains flat against the bench to avoid injury.
- Consider using wrist wraps if you experience discomfort during the lift.
Alternatives and Variations
If you're looking to mix up your routine, you might explore variations such as the Smith Machine Incline Close Grip Bench Press or the Smith Machine Narrow Grip Bench Press. Each option targets the triceps differently while providing the stability of the Smith machine. For those wondering about the Smith Machine Close Grip Bench Press vs. Barbell, the Smith machine offers guided support and can be particularly useful for beginners.
Community Insights
Discussions on platforms like Reddit suggest that many prefer the Smith machine for its ease of use, especially when performing higher repetition sets. Users often share their experiences and tips, helping newcomers find the right approach to this powerful exercise.
Incorporating the Smith Close Grip Bench Press into your workout routine can be an effective way to build upper arm strength. Whether you are starting your fitness journey or looking to enhance your existing routine, this exercise offers a combination of safety and effectiveness that can help achieve your goals.