Smith Decline Close Grip Bench Press

Muscles worked

Setup

1. Place a decline bench inside the Smith machine so the bar aligns with your lower chest or sternum when lying down.
2. Secure your feet firmly under the bench pads to prevent sliding during the lift.
3. Grip the bar with a shoulder-width grip or slightly narrower, ensuring your palms are facing away from you.
4. Rotate the bar to unhook it from the safety pegs and hold it at full arm extension.

How to do it

1. Inhale and lower the bar slowly toward your lower chest, keeping your elbows tucked at a 45-degree angle to your torso.
2. Touch the bar lightly to your chest without bouncing, maintaining constant tension in the triceps.
3. Exhale and press the bar back up forcefully to the starting position by extending your elbows.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second concentric (pressing) phase.

Form checklist

• Keep your elbows tucked toward your ribs rather than flaring them out to the sides.
• Ensure your wrists remain straight and stacked directly over your elbows throughout the movement.
• Keep your shoulder blades retracted and depressed into the bench for a stable pressing base.
• Avoid bouncing the bar off your chest; use a controlled touch-and-go or a slight pause.

Pro tips

• Focus on 'squeezing' the bar inward as you press to maximize triceps and lower pectoral engagement.
• Imagine pushing yourself away from the bar into the bench to create more stability and force production.

Make it harder

• Implement a 3-4 second eccentric phase to increase time under tension and muscle fiber recruitment.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase difficulty at the chest level.

Frequently asked

What muscles does the smith decline close grip bench press work?

The smith decline close grip bench press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith decline close grip bench press?

The smith decline close grip bench press uses smith machine.

Is the smith decline close grip bench press good for beginners?

The smith decline close grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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