Bench Press Narrow Smith Machine

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The Bench press narrow Smith machine workout is designed to primarily engage the triceps.

The Smith machine ensures a fixed bar path, reducing the involvement of auxiliary muscles.

By using a narrow grip, the triceps are targeted more effectively, promoting muscle growth and strength.

This workout is ideal for individuals looking to specifically target and strengthen their triceps using the Smith machine.

Adjust the Smith machine bar to a height that allows you to comfortably reach it while lying on the bench.
Lie down on the bench with your feet flat on the floor, and position yourself directly under the Smith machine bar.
Grip the bar with a narrow overhand grip, slightly wider than shoulder-width apart.
Lift the bar off the rack and hold it directly above your chest with your arms extended.
Lower the bar slowly towards your chest, keeping your elbows close to your body and your back flat on the bench.
Pause briefly when the bar is just above your chest.
Push the bar back up to the starting position by extending your arms, while maintaining control and keeping your back flat on the bench.

Position yourself on the bench with your feet firmly planted on the ground, creating a stable base for your body. Ensure your back is flat against the bench, engaging your core muscles for added support.
Grip the bar with a narrow grip, slightly narrower than shoulder-width apart. This grip will target your triceps more effectively, allowing for greater muscle engagement during the exercise.
Lower the bar slowly and under control, focusing on the descent phase of the movement. Keep your elbows tucked close to your body, which will maximize tricep activation and minimize strain on your shoulders.
As you push the bar back up, exhale and contract your triceps forcefully. Visualize your triceps muscles working hard to lift the weight, and feel the burn as you power through the movement.
To optimize your tricep engagement, consider adding variations to your routine. Try using different grip widths or incorporating pauses at the bottom of the movement to challenge your muscles in new ways and promote growth.