Arms · Smith Machine
Smith Decline Close Grip Bench Press
How to do the smith decline 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
Set a decline bench inside a Smith machine and lie back with your hands closer than shoulder-width on the bar. Unrack, lower the bar to your lower chest with elbows tucked, then press straight up along the fixed path.
- 1Grip narrow and tuck your elbows so the triceps drive the press
- 2Feel your lower chest load as the bar meets the decline angle
- 3Keep your wrists stacked and push through the full lockout
Common mistakes
- Don't flare your elbows out wide
- Avoid bouncing the bar off your chest
- Don't let your wrists bend back under the load
Muscles worked
The smith decline close grip bench press mainly works the triceps, lower chest, and mid chest, with the front delts assisting.
- TricepsPrimary
- Lower ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
Kovo programs the smith decline 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 triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.