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Triceps · Smith machine · Intermediate

How to do Smith Machine Decline Close Grip Bench Press

The smith machine decline close grip bench press is a compound exercise targeting the triceps, with secondary emphasis on the chest and shoulders. It is performed on a smith machine with a decline bench and a close grip on the barbell.

Smith Machine Decline Close Grip Bench Press demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Equipment
Smith machine
Level
Intermediate
Category
Triceps

How to do Smith Machine Decline Close Grip Bench Press, step by step

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

Muscles worked

Smith Machine Decline Close Grip Bench Press works your triceps as the main mover, with help from your chest and shoulders.

Track Smith Machine Decline Close Grip Bench Press in SPLYT

Smith Machine Decline Close Grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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