How to do the Smith Machine Reverse Decline Close Grip Bench Press
Smith Machine Reverse Decline Close Grip Bench 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 Machine Reverse Decline Close Grip Bench Press demonstration · © GymiaFit
Smith Machine Reverse Decline Close Grip Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Machine Reverse Decline Close Grip Bench 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 close grip, slightly narrower than shoulder-width apart.
- 4Unrack the barbell and lower it slowly 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 Machine Reverse Decline Close Grip Bench Press — questions
What muscles does the Smith Machine Reverse Decline Close Grip Bench Press work?
The Smith Machine Reverse Decline Close Grip Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith Machine Reverse Decline Close Grip Bench 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 Machine Reverse Decline Close Grip Bench 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 Machine Reverse Decline Close Grip Bench Press?
Smith Bench Press, Smith Decline Bench Press, Smith Decline Reverse-grip 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 Machine Reverse Decline Close Grip Bench 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.