Smith Decline Reverse Grip Press

Muscles worked

Setup

1. Position a decline bench (set to 15-30 degrees) inside the Smith machine so the bar aligns with your lower chest.
2. Lie back and secure your feet under the pads, ensuring your head and back are fully supported.
3. Grasp the bar with a shoulder-width reverse (supinated) grip, palms facing toward your face.
4. Rotate the bar to unhook it from the safety pins and fully extend your arms.

How to do it

1. Lower the bar slowly toward your lower sternum while inhaling, keeping your elbows tucked close to your sides.
2. Pause for a split second when the bar is just above your chest, maintaining tension.
3. Press the bar back to the starting position by extending your arms and exhaling forcefully.
4. Maintain a controlled 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep your wrists neutral and avoid letting them bend backward under the weight.
• Ensure your elbows stay tucked at a 45-degree angle rather than flaring out.
• Keep your shoulder blades retracted and depressed into the bench throughout the set.
• Maintain a consistent bar path to the lower chest to protect the shoulder joints.

Pro tips

• Focus on driving through the palms of your hands to maximize triceps and chest engagement.
• Ensure your thumbs are wrapped securely around the bar to prevent it from slipping out of your hands due to the supinated grip.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform 1.5 reps by lowering the bar, pressing halfway up, lowering again, and then completing the full lockout.

Frequently asked

What muscles does the smith decline reverse grip press work?

The smith decline reverse grip press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith decline reverse grip press?

The smith decline reverse grip press uses smith machine.

Is the smith decline reverse grip press good for beginners?

The smith decline reverse grip press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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