Smith Incline Reverse Grip Press

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle inside the Smith machine.
2. Position the bench so the bar aligns with your upper chest/clavicle area when lowered.
3. Lie back and grasp the bar with a supinated (underhand) grip, slightly wider than shoulder-width.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.

How to do it

1. Rotate the bar to unrack it and fully extend your arms above your upper chest.
2. Inhale as you lower the bar slowly toward your upper chest, keeping your elbows tucked at roughly a 45-degree angle to your torso.
3. Exhale as you drive the bar back to the starting position, focusing on pushing through the heels of your palms.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second forceful concentric (pushing) phase.

Form checklist

• Keep your elbows tucked toward your ribs; do not let them flare out to the sides.
• Maintain a neutral wrist position to avoid excessive strain from the underhand grip.
• Keep your shoulder blades retracted and depressed against the bench throughout the entire set.
• Ensure your lower back remains naturally arched but your glutes stay in contact with the bench.

Pro tips

• Focus on 'squeezing' your pinky fingers into the bar to better engage the triceps and upper chest fibers.
• Imagine trying to drive your biceps toward the center of your chest at the top of the movement for a peak pectoral contraction.

Make it harder

• Add a 2-second pause at the bottom of the rep just above the chest to eliminate momentum.
• Implement a 4-second slow eccentric phase to maximize time under tension for the upper chest.

Frequently asked

What muscles does the smith incline reverse grip press work?

The smith incline 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 incline reverse grip press?

The smith incline reverse grip press uses smith machine.

Is the smith incline reverse grip press good for beginners?

The smith incline 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

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps