Target Muscle

    Chest

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    ChestSmith Machine

    Smith Decline Reverse Grip Press

    The smith decline reverse grip press is a chest exercise performed on a smith machine in a decline position, using a reverse (underhand) grip to target the lower pectorals and engage the tricep and shoulders.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Adjust the smith machine to a decline position.

    2. 2

      Lie down on the bench with your feet secured under the foot pads.

    3. 3

      Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.

    4. 4

      Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.

    5. 5

      Pause for a moment at the bottom, then push the barbell back up to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

    Master The Smith Decline Reverse Grip Press with Forge

    Get personalized coaching, form feedback, and workout plans featuring Smith Decline Reverse Grip Press and other exercises tailored to your goals.

    Join the Waitlist