How to do a smit-machine close grip bench press

Setup:

1. Position: Place a flat bench in a Smith machine. Lie down so the bar is directly above your lower chest.
2. Grip: Grasp the bar with an overhand, close grip (about shoulder-width apart).
3. Unrack: Unrack the bar by pushing up and rotating your wrists.

The Lift:

1. Lower: Inhale and slowly lower the bar to your lower chest. Keep your elbows tucked in close to your body throughout the descent.
2. Press: Exhale and forcefully press the bar straight up until your arms are fully extended, focusing on contracting your triceps.
3. Squeeze: Squeeze your triceps at the top.
4. Repeat: Complete your set, then carefully rerack the weight.

Tips:

• The Smith machine provides stability, which can help you focus on isolating the triceps.
• Tucking your elbows is the most important part of the form to target the triceps and protect your shoulders.
• Don't use a grip that is excessively narrow, as it can strain your wrists.