Close Grip Bench Press (Smith Machine)
Under a Smith machine, press the guided bar from the chest to arm's length with the hands close together.
- Pattern
- Press forward
- Equipment
- Machine
- Works
- Triceps, chest, front delt
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Triceps Pushdown (Cable)
Triceps with the shoulder out of it.
A kickback's wrist stays neutral, not bent back on a bar.
When it stalls, these usually help
Direct work for your chest, which this lift also depends on.
Direct work for your front delts, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.