Smith Machine Close Grip Tempo 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 at shoulder width and unhook the bar from the safety hooks and lower the weight SLOWLY until the bar touches your chest (2-3 seconds to spend more time under tension in the eccentric). Pause at the chest and then straighten the bar using the triceps until the elbows are locked. This variation will help build the triceps. The elbows may feel uncomfortable here, but shouldn’t be painful. Try to keep the elbows in tight the entire time. When you are done with the designated repetitions, roll the bar forward until the safety hooks catch on the machine.