Smith Machine 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 when lying down.
2. Secure your legs firmly under the foot pads and lie back on the bench.
3. Grip the bar with a shoulder-width or slightly narrower grip, ensuring your wrists are straight.
4. Rotate the bar to unhook it and hold it directly over your lower chest with arms fully extended.

How to do it

1. Inhale and lower the bar slowly toward your lower sternum, keeping your elbows tucked at a 30-45 degree angle to your torso.
2. Stop the bar just an inch above your chest to maintain constant tension.
3. Exhale and drive the bar upward by forcefully extending your elbows until your arms are straight.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weight and one second to press.

Form checklist

• Keep your elbows tucked toward your sides rather than flaring them out.
• Ensure your wrists stay stacked directly over your elbows throughout the movement.
• Keep your shoulder blades retracted and pressed firmly into the bench.
• Avoid bouncing the bar off your chest; maintain total control at the bottom.

Pro tips

• Focus on 'squeezing' the bar inward with your hands as you press to intensify the contraction in the triceps.
• Set the safety stoppers on the Smith machine just below your chest level for maximum safety when training to failure.

Make it harder

• Incorporate a 3-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Use a slow 4-second eccentric (lowering phase) to maximize muscle fiber breakdown.

Frequently asked

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

The smith machine 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 machine decline close grip bench press?

The smith machine decline close grip bench press uses smith machine.

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

The smith machine 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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