Smith Incline Reverse-Grip Press
Smith Incline Reverse-Grip Press Exercise Description
The Smith Incline Reverse-grip Press is a guided pressing variation that targets the pectoralis major (with emphasis on the clavicular/upper fibers), triceps brachii, and anterior deltoids. The inclined bench shifts the line of push to the upper chest, while the supinated (reverse) grip encourages an elbows-tucked path. The Smith machine’s fixed bar path allows you to focus on consistent range of motion and bar control. Use a moderate bench angle (about 30–45 degrees) to prioritize the upper chest without turning the movement into a shoulder-dominant press. Proper setup—scapular retraction and depression, neutral wrist alignment, and a stable lower body—supports efficient force transfer and repeatable technique.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Clavicular Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Upper Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Smith Incline Reverse-Grip Press Exercise
‘- Set the bench to a 30–45° incline and position it so the bar tracks over your upper chest/clavicle line.
– Set the safeties slightly above chest level. Sit, lie back, and plant your feet firmly; head, upper back, and glutes remain in contact with the bench.
– Retract and depress your shoulder blades; maintain a slight, comfortable arch with a neutral spine.
– Take a reverse (supinated) grip slightly wider than shoulder width, thumbs wrapped around the bar; wrists neutral with knuckles pointing up.
– Align forearms vertical under the bar. Eyes should be just behind the bar when racked.
– Unrack by rotating the bar out of the hooks without losing scapular tension.
– Inhale and lower the bar under control to the upper chest, keeping elbows tucked roughly 30–45° from the torso; avoid shrugging.
– Pause briefly with the bar close to, not bouncing off, the chest; forearms remain vertical.
– Exhale as you press the bar up along the same path, finishing with elbows extended but not hyperextended; keep ribs down and shoulders packed.
– Re-engage the hooks by rotating the bar back into the catches; confirm it is securely racked before releasing your grip.
Smith Incline Reverse-Grip Press Tips
‘- Set the bench to a 30–45° incline and position it so the bar tracks over your upper chest/clavicle line.
– Place the safeties slightly above chest level to limit the bottom range of motion.
– Keep feet firmly planted and maintain head, upper back, and glutes in contact with the bench throughout the set.
– Retract and depress your shoulder blades and hold a slight, comfortable arch with a neutral spine.
– Use a reverse (supinated) grip slightly wider than shoulder width with thumbs wrapped, wrists neutral, and knuckles pointing up.
– Align your forearms vertical under the bar, and position your eyes just behind the bar when it’s racked.
– Unrack by rotating the bar out of the hooks without letting your shoulder blade tension relax.
– Inhale and lower the bar under control to the upper chest, keeping elbows tucked roughly 30–45° from the torso and avoiding shrugging.
– Pause briefly with the bar close to—but not bouncing off—the chest, keeping forearms vertical.
– Exhale as you press the bar up along the same path, finishing with elbows extended but not hyperextended while keeping ribs down and shoulders packed.
– At the end of the set, rotate the bar fully back into the catches and verify it is securely racked before releasing your grip.
Smith Incline Reverse-Grip Press Beginner Introduction
The Smith Incline Reverse-grip Press is a machine-based upper-body press that highlights the upper chest while also working the triceps and front shoulders. With the bench raised to a moderate angle, the push naturally shifts toward the area near the collarbones, giving extra attention to the upper portion of the chest. The reverse, palm-up hand position guides the elbows along a closer, more tucked route, which changes how the pressing motion feels compared with a traditional overhand grip.
Because the bar travels on fixed rails, the Smith machine offers a predictable path that emphasizes smooth motion and bar stability rather than balance. A secure body position on the bench, with the head, upper back, and hips grounded, helps the push feel solid and repeatable from rep to rep. Thoughtful upper-back engagement, steady wrists, and consistent bar travel toward the upper chest create a controlled, deliberate press that is well suited to lifters who want a structured way to target their upper chest and pressing strength.