How to do the Smith Reverse-grip Press
Smith 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 Reverse-grip Press demonstration · © GymiaFit
Smith 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 Reverse-grip Press step by step
- 1Adjust the height of the smith machine bar to chest level.
- 2Stand facing the bar with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Step back and position yourself with a slight bend in your knees.
- 5Keep your chest up and core engaged throughout the exercise.
- 6Lower the bar towards your chest, keeping your elbows tucked in.
- 7Pause for a moment at the bottom, then push the bar back up to the starting position.
- 8Repeat for the desired number of repetitions.
Smith Reverse-grip Press — questions
What muscles does the Smith Reverse-grip Press work?
The Smith Reverse-grip Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith 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 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 Reverse-grip 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.
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