Equipment and exercises › Triceps › Smith Machine Close Grip Bench Press

Smith Machine Close Grip Bench Press

What is this machine?

Smith Machine -kapea penkkipunnerrus on kuntosalilaite, joka kuormittaa ensisijaisesti Triceps.

Liikkeessä työskentelevät myös Chest.

The exercise suits a beginner: the range of motion is guided and you can start light.

On a machine the range of motion is guided, which makes it safe to train alone — but the settings must be adjusted to your own body, or the movement will be felt in the wrong place.

Key facts

Primary muscleTriceps

Secondary musclesChest

Equipmentkuntosalilaite

Movement patternpush

Difficultyeasy

Video📱 Luio

Instructions and video are in the app

This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.

Open in the app

⚠️ Most common mistake: Setting the grip too narrow so the wrists collapse inward under load, which strains the joint. Letting the elbows flare wide, which removes the triceps bias and stresses the front shoulders. Bouncing the bar off the chest to use momentum instead of a controlled touch and press. Forgetting to rotate the wrists to rack the bar at the end of the set, dropping it onto the safeties.

💪 Where you should feel it: Mainly in the Triceps. The Chest assist.