Bench Press - Close Grip Smith Machine Feet Up

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Triceps Chest Shoulders Strength Smith Machine Flat Bench Push Compound Gym

Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the triceps with a heavier weight than can typically be done with dumbbells.

Lie on a supine (flat) bench in a Smith Machine. Place your feet against the wall (or place them on the end of the bench). Take a close grip on the bar. Raise the bar from the rack. This is your starting position. Lower the bar slowly to your chest. Keep the elbows close to your body. Inhale during this movement. Keep your feet against the wall and do not arch your back. Do not bounce the bar from your chest. Push the barbell back to the starting position. Exhale during this movement. Take a close grip on the bar. Raise the bar from the rack. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.