Smith Machine Close-Grip Bench Press

Starting position:

Choose the appropriate weight matching your fitness level and your type of training. Lie on the bench so that the Smith machine bar is at your chest line. Grab the bar at shoulder width using an overhand grip. Press your feet against the floor.

Exercise:

From the starting position, start lowering the bar until it touches your chest and return to the starting position. Your elbows are pointing alongside your body throughout the entire movement. Inhale when lowering the bar and exhale when pushing the bar up. Firm up your torso throughout the entire exercise to avoid swayback at your waist when overcoming the resistance.

Note:

Do not overestimate your abilities when choosing the weight. Make sure your hands are in a correct position and avoid excessive dorsal wrist flexing. Make sure your elbows are alongside your body all the time. Avoid swayback at the waist when overcoming the resistance and keep your entire torso firm and fixed throughout the entire exercise.

Recommendation:

It is better to exercise with a trainer (spotter) to assist with heavier weights. The number of repetitions depends on your type of training.