Close bench press on the multi press

To perform the narrow bench press on the Smith machine, you start by lying on a weight bench. Your chest should be positioned directly beneath the barbell on the Smith machine. Your feet are planted firmly on the floor, allowing for a stable and careful execution of the movement. Maintain a straight back with your gaze directed upward. Next, grip the barbell with a grip narrower than your shoulder width.

Movement execution

To initiate the narrow bench press on the Smith machine, take the barbell and lower it in a controlled manner towards your chest while inhaling. Halt the downward movement just above the lower chest, ensuring that the barbell does not make contact. Pay special attention to keeping your elbows close to your body. Then, press the barbell directly upward until your arms are nearly fully extended.

Stressed muscles and common mistakes

Additional insights into the engaged muscle groups and common mistakes when performing narrow bench presses on the Smith machine can be found on the "Narrow Bench Press" website.

Alternative variants to the tight bench press on the multi press

To diversify your training routine, you can also consider incorporating related exercises or alternative variations of the narrow bench press on the Smith machine.