Smith Machine Close-Grip Press

The Smith guide stabilises the bar so you can load the triceps safely in a close-grip press.

• Compound
• Machine
• Beginner

How to do it

• Grip at shoulder width
• Elbows tucked as you come back up
• Press straight along the rail

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Too narrow a grip, which strains the wrist
• Flaring your elbows

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Shoulders

Alternatives

• Close-Grip Bench Press
• JM Press