Smith Machine Extreme Close Grip Bench Press

Put a bench under the bar so that when you are laying on the bench, your chest under the path of the bar. Grab the bar extremely narrow with a few inches between the hands. Unhook the bar from the safety hooks and lower the weight until the bar touches your chest. Straighten the bar using the triceps until the elbows are locked. This variation will help build the triceps. The elbows should feel uncomfortable here, but not painful. If you are experiencing pain, lower the weight or reduce the range of motion. When you are done with the designated repetitions, roll the bar forward until the safety hooks catch on the machine.