How to perform Smith Machine Bench Press Close Grip with proper form

Setup

1. Machine Adjustment: Adjust the bench to ensure your body is flat and your feet are shoulder-width apart on the floor.
2. Bar Position: Position the Smith machine bar at a height that allows you to easily reach it when lying on the bench.

Grip

1. Hand Placement: Use a close grip, placing your hands slightly inside shoulder-width. The palms should face forward.
2. Wrist Position: Keep your wrists straight and firmly grip the bar.

Execution

1. Starting Position: Lie back on the bench with your eyes directly beneath the bar. Unrack the bar by straightening your arms.
2. Lowering the Bar: Inhale and slowly lower the bar toward your lower chest, keeping your elbows close to your body. Your forearms should remain vertical.
3. Pressing the Bar: Exhale and push the bar back up to the starting position, locking your arms at the top without overextending.

Tips

• Keep your core engaged throughout the movement.
• Avoid bouncing the bar off your chest; control the movement.
• Maintain a stable back; do not arch excessively.

Common Mistakes

• Gripping the bar too wide.
• Letting elbows flare out excessively.
• Not using a controlled tempo.

Safety Considerations

• Use a spotter if you're lifting heavy.
• Ensure the bar is secured to prevent it from moving unexpectedly.