Chest Exercise · Smith Machine

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Smith Reverse-Grip Press

Category

Chest

Equipment

Smith Machine

Target

Pectorals

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An underhand grip on the Smith bench press shifts pressing emphasis toward the upper chest and shortens the range of motion slightly compared to a standard overhand grip. It's a less common pressing variation, generally used to add variety once flat and incline pressing have become routine. The fixed bar path makes the less familiar grip easier to control under load.

How to Do the Smith Reverse-Grip Press

1. Set the height of the smith machine bar to chest level.
2. Stand facing the bar with your feet shoulder-width apart.
3. Take an overhand grip on the bar, hands set a little wider than shoulder width.
4. Step back and set up with a slight bend in your knees.
5. Keep your chest lifted and your core engaged throughout the exercise.
6. Lower the bar toward your chest, keeping your elbows tucked in.
7. Pause briefly at the bottom, then press the bar back up to the starting position.
8. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.

Muscles Worked

The Smith Reverse-Grip Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the 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.

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

FAQ

What muscles does the Smith Reverse-Grip Press work?

The Smith Reverse-Grip Press primarily targets the pectorals, with the triceps and shoulders assisting.

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

The Smith Reverse-Grip Press is done with a smith machine.

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

If you don't have access to a smith machine, the Archer Push Up targets the same pectorals using body weight instead.