The smith incline reverse grip press is a chest exercise performed on a smith machine with an incline bench. It targets the pectoral muscles using a reverse (underhand) grip, which also engages the tricep and shoulders. The smith machine provides stability, but the reverse grip and incline angle require good coordination and some experience.
Also Works
TricepsShoulders
How to Perform
1
Adjust the seat of the smith machine to a comfortable incline angle.
2
Sit on the machine with your back against the pad and your feet flat on the ground.
3
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
4
Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
5
Pause for a moment when the bar is just above your chest.
6
Push the bar back up to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.
Pro Tips
•Use a shoulder-width underhand grip and lower the bar to your upper chest area.
•Keep your wrists straight and your elbows close to your body throughout the movement.
•Start with 50-60% of your standard incline press weight to account for the unfamiliar grip.
Common Mistakes
•Using too wide a grip, which makes the wrist position uncomfortable and potentially dangerous.
•Not properly securing the bar in the safety hooks before unracking with the reverse grip.
•Letting the elbows flare out wide, which negates the benefit of the reverse grip.