Close-Grip Incline Smith Machine Press: how to do it right
In short: A close-grip incline press on the Smith machine that loads the front of the shoulder in a lengthened position, with strong triceps recruitment.
How to do it, step by step
- 1Set the bench around 30 to 45 degrees, wedge yourself in well, feet planted on the floor, shoulder blades squeezed.
- 2Take a grip slightly narrower than shoulder width, elbows half tucked toward your body.
- 3Unrack the bar and lower slowly toward the upper chest, looking for the full range.
- 4Slow the descent phase over 2 to 3 seconds, with no bounce or jerk at the bottom.
- 5Press back up hard to near extension, without snapping your elbows into lockout.
- 6Keep the same controlled rhythm on every rep.
The mistake to avoid
Don't go deeper than your shoulders allow comfortably: stop the range before any pain.
Other common mistakes
- Bouncing the bar off your chest: it kills the tension in the stretch, slow the descent and take a controlled stop instead.
- Grip too wide, which turns the exercise into a chest press: bring your hands in to shoulder width or a hair narrower.
- Elbows flaring too far out: keep them half tucked to protect the shoulder and target the triceps and deltoid.
- Partial range out of fear or because the weight is too heavy: reduce the weight to lower fully and make use of the stretch.
Muscles worked
- Main:
- Front delts
- Supporting:
- Triceps
The anterior head of the deltoid is the prime mover, worked by the bench incline. The triceps brachii (mainly the long head and the vastus medialis) is heavily engaged because the close grip increases elbow extension. The upper pectoralis major (clavicular portion) takes part in synergy.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I perform this press?
Wedge yourself in well on the bench, feet planted on the floor, shoulder blades squeezed. Grip slightly narrower than shoulder width, elbows half tucked toward your body. Unrack the bar and lower slowly toward the upper chest looking for the full range, slowing it over 2 to 3 seconds. Press back up hard to near extension, without snapping your elbows into lockout.
How low do I lower the bar?
Lower toward the upper chest looking for the full range, until you feel the anterior deltoid stretch. It is at the bottom, with the shoulder in relative extension, that tension is maximal and growth is decided. But you do not bounce off your chest: you slow down and start back up without jerking.
Where should it work?
The anterior head of the deltoid is the prime mover, with strong triceps involvement because of the close grip. The upper chest takes part in synergy, so feeling it a little is normal. If it is mostly your chest that speaks up, your grip is too wide or your bench is not inclined enough.
What tempo should I hold?
Slow the descent phase over 2 to 3 seconds, take a controlled stop at the bottom with no bounce, then push hard on the way up. Keep the same controlled rhythm on every rep: it is the quality of the low phase that makes all the difference on this movement.
What do I set the bench to?
Set the bench around 30 to 45 degrees. Below that you slide toward a bench press and lose the anterior deltoid, above it you tip toward a military press. Position yourself so that the guided bar comes down toward your upper chest, not toward your neck: shift the bench a few centimeters if needed.