Smith Machine Reverse Decline Close Grip Bench Press

Muscles worked

Setup

1. Position a decline bench inside the Smith machine so the bar aligns with your lower chest/sternum when lying down.
2. Secure your feet firmly under the bench pads and lie back, ensuring your head and upper back are fully supported.
3. Grip the bar with a close grip, approximately shoulder-width apart, using an overhand (pronated) grip.
4. Unrack the bar by rotating the hooks and fully extend your arms to the starting position.

How to do it

1. Inhale and lower the bar slowly toward your lower chest, keeping your elbows tucked at a 30-45 degree angle to your torso.
2. Stop the descent just before the bar touches your chest to maintain constant tension on the muscles.
3. Exhale and press the bar back up with force, focusing on extending the elbows and squeezing the triceps at the top.
4. Maintain a controlled 3-1-1-0 tempo (3 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep your elbows tucked toward your ribs rather than flaring them out to the sides.
• Ensure your wrists remain neutral and stacked directly over your forearms throughout the lift.
• Keep your shoulder blades retracted and depressed into the bench for a stable pressing base.
• Avoid bouncing the bar off your chest; use a controlled eccentric phase.

Pro tips

• Imagine trying to 'bend the bar' or pull your hands toward each other to increase the peak contraction in the triceps and inner chest.
• Focus on the mind-muscle connection by visualizing the triceps doing the bulk of the work during the final third of the press.

Make it harder

• Add a 2-second isometric pause at the bottom of each rep to remove all elastic energy and momentum.
• Perform '1.5 reps' by lowering the bar, pressing halfway up, lowering again, and then pressing to full lockout.

Frequently asked

What muscles does the smith machine reverse decline close grip bench press work?

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

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

The smith machine reverse decline close grip bench press uses smith machine.

Is the smith machine reverse decline close grip bench press good for beginners?

The smith machine reverse decline close grip bench 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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