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Smith Reverse-Grip Press
Lie flat on a bench under a Smith machine and grip the bar with palms facing you at shoulder width. Lower the bar slowly to your chest, keeping elbows close to your body, then press it back up while engaging your chest and triceps. Maintain control throughout the movement and keep your feet firmly on the floor for stability.
- Target muscles
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Bench, Barbell plus plates
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Smith Reverse-Grip Press: how to do it
- Set up a flat bench under a Smith machine and adjust the bar to an appropriate height.
- Lie flat on the bench with your feet firmly planted on the floor for stability.
- Grip the barbell with a reverse grip (palms facing towards your head) at shoulder-width apart.
- Unrack the barbell by extending your arms fully, keeping the bar directly above your chest.
- Slowly lower the barbell towards your chest while keeping your elbows close to your body.
- Stop when the barbell is just above your chest, ensuring control throughout the movement.
- Push the barbell back up to the starting position by extending your arms, focusing on engaging your chest and triceps.
- Repeat for the desired number of repetitions.
- Once finished, carefully rack the barbell back onto the Smith machine.
Common mistakes
A common error is flaring the elbows too wide, which can strain the shoulders. Also, avoid gripping the bar too narrowly, and ensure you lower the bar with control to prevent injury.
Alternatives
More Chest exercises
Questions about Smith Reverse-Grip Press
What muscles does the Smith Reverse-Grip Press work?
The Smith Reverse-Grip Press primarily targets the chest, especially the upper portion. It also engages the triceps and shoulders as secondary muscles, making it a great compound movement for upper body strength.
What equipment do I need for the Smith Reverse-Grip Press, and are there alternatives?
You’ll need a Smith machine, a flat bench, and a barbell to perform this exercise. If you don’t have access to a Smith machine, you can try a reverse-grip bench press with a free barbell, though it requires more stability and control.
Is the Smith Reverse-Grip Press suitable for beginners?
Yes, beginners can use the Smith Reverse-Grip Press because the Smith machine provides guided bar movement, increasing stability. Start with light weights to learn proper form before progressing to heavier loads.
What are common mistakes to avoid when doing the Smith Reverse-Grip Press?
A common error is flaring the elbows too wide, which can strain the shoulders. Also, avoid gripping the bar too narrowly, and ensure you lower the bar with control to prevent injury.
How many sets and reps should I do for the Smith Reverse-Grip Press?
For strength, aim for 3-5 sets of 4-6 reps with heavier weight. For muscle growth, 3-4 sets of 8-12 reps works well, while lighter weights with 12-15 reps are ideal for endurance and technique practice.
What safety considerations should I keep in mind for the Smith Reverse-Grip Press?
Always use a secure reverse grip and keep your wrists aligned to avoid strain. Engage a spotter when lifting heavy and check that the Smith machine’s safety catches are in place in case you need to rack the bar quickly.
Are there variations of the Smith Reverse-Grip Press I can try?
Yes, you can perform the exercise on an incline bench to emphasize the upper chest even more. Alternatively, switch to a close reverse grip to increase triceps activation, or use tempo training for added muscle control.