Smith Close-Grip Bench Press

Setup

1. 01Set a flat bench under the Smith bar so the bar tracks to the lower chest.
2. 02Grip the bar at or just inside shoulder width.
3. 03Plant the feet, squeeze the shoulder blades, and keep a slight arch.
4. 04Rotate the bar to release the hooks once braced.

Execution

1. 01Lower the bar under control to the lower chest.
2. 02Keep the elbows tucked at roughly 30 to 45 degrees from the torso.
3. 03Press the bar up along the rail to full elbow lockout.
4. 04Re-hook the bar only after the final rep.

Checkpoints

• -Wrists stay stacked over the elbows with a straight line to the bar.
• -Elbows stay tucked rather than flaring wide.
• -The bar touches the same spot on the lower chest each rep.
• -Shoulder blades stay pinned to the bench.

Common mistakes

• -Gripping so narrow the wrists cave inward.
• -Bouncing the bar off the chest.
• -Setting the bench so the fixed path forces the bar over the throat or belly.
• -Flaring the elbows and turning it into a regular bench press.