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All exercises

Smith machine decline close grip bench press

Intermediate

Smith machine decline close grip bench press is a compound smith machine exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the bench on the smith machine to a decline position.
  2. 2Lie down on the bench with your feet firmly planted on the ground.
  3. 3Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  4. 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
  5. 5Pause for a moment when the barbell is just above your chest.
  6. 6Push the barbell back up to the starting position, fully extending your arms.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Barbell close-grip bench pressBarbell
  • Barbell incline close grip bench pressBarbell
  • Barbell reverse close-grip bench pressBarbell
  • Ez-bar close-grip bench pressEZ bar
  • Smith close-grip bench pressSmith machine
  • Close-grip push-upBodyweight

Easier variations

  • Dumbbell neutral grip bench pressDumbbell

Harder variations

  • Barbell jm bench pressBarbell
  • Ez barbell jm bench pressEZ bar
Logged today · 3 min restSmith machine decline close grip bench press

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