smith close-grip bench press

TARGET: triceps

EQUIPMENT: smith machine

SECONDARY: chest, shoulders

1. Adjust the seat height and position yourself on the bench with your feet flat on the ground.
2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. Lower the barbell towards your chest, keeping your elbows close to your body.
4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
5. Repeat for the desired number of repetitions.