Chest Exercise · Smith Machine

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Smith Decline Reverse-Grip Press

Flipping to a reverse, underhand grip on a decline Smith press changes the pressing angle enough to bias the upper portion of the lower chest slightly differently than a standard overhand grip would. It's a less common variation, mostly used by lifters looking to vary a stale decline pressing routine. The fixed bar path makes the awkward grip easier to control than it would be with a free barbell.

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Category

Chest

Equipment

Smith Machine

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Decline Reverse-Grip Press

1. Set the smith machine to a decline position.
2. Lie back on the bench and secure your feet under the foot pads.
3. Grip the barbell with a reverse grip, hands slightly wider than shoulder-width.
4. Unrack the barbell and lower it toward your chest, keeping your elbows tucked.
5. Hold briefly at the bottom, then press the barbell back up to start.
6. Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Decline Reverse-Grip Press mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have smith machine? These target the same pectorals with different equipment.

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals

FAQ

What muscles does the Smith Decline Reverse-Grip Press work?

The Smith Decline Reverse-Grip Press mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Decline Reverse-Grip Press?

You do the Smith Decline Reverse-Grip Press with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Decline Reverse-Grip Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Decline Reverse-Grip Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Smith Decline Reverse-Grip Press?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.