Exercise Detail

smith machine decline close grip bench press

The smith machine decline close grip bench press is a compound exercise targeting the triceps, with secondary emphasis on the chest and shoulders. It is performed on a smith machine with a decline bench and a close grip on the barbell.

BicepsStrengthIntermediateMedia available

Equipment

Smith Machine

Instructions

Adjust the bench on the smith machine to a decline position.
Lie down on the bench with your feet firmly planted on the ground.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell is just above your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

Related Biceps Exercises

Back to all exercises

band side triceps extension

The band side triceps extension is an exercise targeting the triceps using a resistance band. It also engages the shoulders as secondary muscles. The movement involves extending the arms out to the sides and bending the elbows to bring the hands toward the shoulders, then returning to the starting position.

barbell biceps curl (with arm blaster)

The barbell biceps curl with arm blaster is a strength exercise that isolates the biceps by preventing elbow movement and reducing cheating. The arm blaster helps maintain proper form, making the exercise more effective for targeting the biceps.

barbell incline close grip bench press

The barbell incline close grip bench press is a compound upper body exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed on an incline bench using a barbell with a close grip to maximize triceps activation.

barbell lying back of the head tricep extension

The barbell lying back of the head tricep extension is an isolation exercise targeting the triceps, performed lying on a bench and lowering a barbell behind the head.