Close Grip Bench Press in Smith Machine

Place a flat bench in Smith Machine. Place the bar in the racks at such a height that you can easily reach it with outstretched arms while lying on the bench. Select the desired weight, lie down on the bench. Using a narrow pronated grip (palms facing forward, hands shoulder-width apart), remove the barbell from the racks. This will be your starting position. As you inhale, slowly lower the bar to the middle of your chest. Hint: watch your elbows, they should be close to your torso. After a short pause on the exhale, return the barbell to its original position, straining the triceps. Straighten your arms, pause again, then slowly lower the barbell. Hint: going down should take twice as long as going up. Complete the required number of repetitions. After completing the exercise, return the barbell to the racks. Attention: if you are doing this exercise for the first time, we recommend that you use the help of a partner. If this is not possible, be careful when choosing the weight. Variations: You can also perform this exercise using a regular or EZ barbell or dumbbells (holding them with a neutral grip).