The Smith Machine Close Grip Bench Press primarily targets the muscles in the triceps, as well as the chest and shoulders.
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Since the barbell on the smith machine moves in a locked in straight up and down path, it requires less activation of the stabilization muscles, thus making it easier to isolate the muscles in the triceps.

To get started:
1. Set the bench to flat and position it in the middle of the smith machine, so at the bottom of the lift, the barbell is in alignment with your lower chest.
2. Lie down with your back flat against the bench and your feet planted firmly into the floor.
3. Use a close grip just inside shoulder width to grasp the bar.
4. Lift the bar up off the rack with a slight forward twist to move the safety hooks away from the safety bar.
5. Before lowering the bar, squeeze your shoulder blades together and down, then bend your elbows to lower the barbell.
6. In order to target the triceps, leep your elbows close to your sides, at an approximate 30 degree angle to the body, rather than flaring out.
7. To ensure the tension remains on the triceps, stop just a few inches above your lower chest, then extend your arms to push the barbell back to the starting position.
8. Repeat for reps.

Smith Machine Close Grip Bench Press:
► MUSCLES WORKED: Triceps, Chest, Shoulders
► TYPE: Strength
► EQUIPMENT: Smith Machine
► EXPERIENCE: Intermediate

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