Plus, they're a great way to build more muscle in your chest, shoulders, and triceps—without having to max out every week. ... Smith Machine Overload Press. Targets: Middle chest.

5 top tricep exercises, ... a barbell, the Smith machine, or even a pair of dumbbells, so if someone’s using the kit you want, ... then press the weights back up overhead. According to Dr ...

While the pecs worked the most with dumbbells in the study, that variation didn’t engage the triceps as much—the men’s triceps worked the hardest when they barbell pressed and Smith-machine.

Using the Smith machine will also help you here. Since the bar is on a fixed track; you'll have an easier time keeping your arms in position and controlling the weight. Perform 12 to 15 reps here.

How to perform the Smith machine close grip bench press Laying flat on a bench, grip the bar 6-8 inches apart with your arms fully lengthened out in front. Slowly lower the bar down toward your chest.