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
Adjust the smith machine to a decline position.
2
Lie down on the bench with your feet secured under the foot pads.
3
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
5
Pause for a moment at the bottom, then push the barbell back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Grip the bar with a supinated (underhand) grip about shoulder-width apart for the best upper chest and tricep activation.
•Lower the bar to your lower sternum and keep your elbows tight to your body.
•Use a lighter weight than your standard decline press until you're comfortable with the reverse grip.
Common Mistakes
•Gripping too wide with the reverse grip, which puts the wrists in an awkward and potentially painful position.
•Not warming up the wrists and forearms before the exercise, which can lead to strain with the supinated grip.
•Using the same weight as a standard bench press; the reverse grip is inherently weaker, so start light.