Triceps
Smith Machine Close-Grip Bench Press
A bench press with a narrow grip on the Smith machine that shifts more of the load onto the triceps.
Energy burned
≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min
Estimate range 15–26 kcal (±25 %)
Muscle mass worked10 %
Effort during a set5.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Slide a flat bench into the Smith machine so the bar lines up with your lower chest.
- 2Lie back with your feet planted and shoulder blades squeezed together.
- 3Grip the bar at about shoulder width and unlock it.
How to perform
- 1Lower the bar slowly to your lower chest with your elbows tucked close to your sides.
- 2Pause lightly at the chest.
- 3Press the bar up until your arms are fully extended.
- 4Re-rack the bar after the last repetition.
