Smith Machine Bench Press, close grip

Overview

Main working muscle group: Triceps

Do:
  • Lying on a bench, hold the barbell directly over the chest, arms straight and hands placed at shoulder width.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.
Avoid
  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench
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