Smith Reverse Grip Press

Muscles worked

Setup

1. Position a flat bench inside the Smith machine so the bar aligns with your lower chest when lying down.
2. Lie flat on the bench and grasp the bar with an underhand (supinated) grip, slightly wider than shoulder-width.
3. Position your feet flat on the floor and ensure your wrists are straight, with the bar resting in the heels of your palms.
4. Unrack the bar by rotating it and fully extending your arms to the starting position.

How to do it

1. Inhale and slowly lower the bar toward your lower chest or upper abdomen, keeping your elbows tucked close to your ribcage.
2. Pause for a split second at the bottom of the movement without bouncing the bar off your chest.
3. Exhale as you press the bar back up to the starting position, focusing on driving through the palms.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower and 1-2 seconds to press.

Form checklist

• Keep your elbows tucked in toward your sides; do not let them flare out.
• Maintain a slight natural arch in your lower back while keeping your glutes on the bench.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Keep your shoulder blades retracted and depressed against the bench throughout the set.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to touch your elbows together at the top of the rep to maximize upper chest contraction.
• Use a slightly narrower grip if you want to shift even more of the load onto the triceps.

Make it harder

• Implement a 3-4 second eccentric phase to increase time under tension and muscle fiber recruitment.
• Perform 'dead-stop' reps by setting the safety pins just above chest height and letting the bar come to a complete rest between each rep.

Frequently asked

What muscles does the smith reverse grip press work?

The smith 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 reverse grip press?

The smith reverse grip press uses smith machine.

Is the smith reverse grip press good for beginners?

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

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Band Curl To PressBeginner · biceps and pectorals
• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps