How to do the Smith Decline Reverse-grip Press
Smith Decline Reverse-grip Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Smith Decline Reverse-grip Press demonstration · © GymiaFit
Smith Decline Reverse-grip Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Decline Reverse-grip Press step by step
- 1Adjust the smith machine to a decline position.
- 2Lie down on the bench with your feet secured under the foot pads.
- 3Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- 4Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
- 5Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Decline Reverse-grip Press — questions
What muscles does the Smith Decline Reverse-grip Press work?
The Smith Decline Reverse-grip Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith Decline Reverse-grip Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Decline Reverse-grip Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Decline Reverse-grip Press?
Smith Bench Press, Smith Decline Bench Press, Smith Incline Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Decline Reverse-grip Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.