Chest · Smith Machine
Smith Close Grip Bench Press
How to do the smith close grip bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench under the Smith machine bar and grip it with hands closer than shoulder-width. Unrack the bar, lower it to your lower chest while keeping your elbows tucked, then press it straight up along the fixed track.
- 1Triceps taking most of the load with the chest assisting
- 2Elbows staying close to your sides through the press
- 3Tight core and stable shoulder blades on the bench
Common mistakes
- Flaring your elbows out or bending your wrists back
- Bouncing the bar off your chest
- Letting your shoulders roll forward off the bench
Muscles worked
The smith close grip bench press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the smith close grip bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.