The smith reverse grip press is a chest exercise performed on a smith machine using a reverse (underhand) grip. This variation targets the upper chest and also engages the tricep and shoulders. The smith machine provides stability, making it suitable for those looking to focus on form and muscle activation.
Also Works
TricepsShoulders
How to Perform
1
Adjust the height of the smith machine bar to chest level.
2
Stand facing the bar with your feet shoulder-width apart.
3
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4
Step back and position yourself with a slight bend in your knees.
5
Keep your chest up and core engaged throughout the exercise.
6
Lower the bar towards your chest, keeping your elbows tucked in.
7
Pause for a moment at the bottom, then push the bar back up to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Use a supinated grip at shoulder width and keep your elbows tucked close to your sides.
•Lower the bar to your lower sternum and press back up in a controlled arc.
•Start with very light weight until you're comfortable with the reverse grip pressing position.
Common Mistakes
•Gripping too wide, which puts the wrists in a compromised position under load.
•Failing to set the safety stops before the set; the reverse grip can be slippery if your hands are sweaty.
•Using the same weight as a standard bench press; the reverse grip is significantly weaker.