Adiletix - Smith Machine Close-Grip Bench Press - Step-by-Step Guide
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Smith Machine Close-Grip Bench Press
1 - Position a flat bench centered under the Smith machine bar and lie back with your feet planted firmly on the floor.
2 - Set your body so the bar is directly above your lower chest to mid-chest, then grip the bar slightly narrower than shoulder-width with palms facing forward.
3 - Unrack the bar by rotating it out of the hooks and hold it above your chest with your arms extended.
4 - Lower the bar in a controlled motion toward your lower chest while keeping your elbows tucked close to your sides.
5 - Lightly touch or approach the chest without bouncing, maintaining tension through your chest, shoulders, and triceps.
6 - Press the bar upward until your arms are extended, focusing on driving through the triceps without locking out aggressively.
7 - Repeat for the desired number of repetitions, then rotate the bar back into the Smith machine hooks to rack it safely.
