Smith Reverse-Grip Press
Smith Reverse-Grip Press Exercise Description
The Smith Reverse-grip Press is a bench press variation performed with a supinated (palms-toward-you) grip on a Smith machine. It primarily trains the pectoralis major, triceps brachii, and anterior deltoids, with the reverse grip often emphasizing the clavicular (upper) fibers of the chest. The fixed rails provide a consistent bar path, helping you focus on upper-back tension, elbow tracking, and smooth control through the range of motion. Proper setup centers the bar over the lower chest/upper sternum so the forearms stay vertical at the bottom. Key technique points include a stable scapular position (retraction and depression), neutral wrist alignment with a full, thumbs-wrapped grip, and a controlled touch to the chest without bouncing. Maintain a steady torso with feet planted and a natural spinal arch while pressing to full elbow extension without forcefully locking out.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Upper Chest
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Smith Reverse-Grip Press Exercise
‘- Set the bench flat under the Smith bar; position safeties just above chest level.
– Lie with eyes under the bar; feet flat, slight natural arch; glutes and upper back on the bench.
– Retract and depress shoulder blades to create a stable base.
– Grip the bar supinated, shoulder-width to slightly wider; thumbs wrapped; wrists straight.
– Align the bench so the bar’s vertical path meets the lower chest/upper sternum.
– Unrack by pressing up and rotating the bar to clear the hooks.
– Inhale; lower the bar under control until it lightly touches the chest.
– Keep elbows tucked roughly 30–45 degrees to the torso; forearms vertical at the bottom.
– Press the bar straight up, maintaining scapular position and neutral wrists; exhale as you press.
– At the top, achieve full elbow extension without shrugging or protracting the shoulders.
– Re-rack by rotating the bar securely into the hooks before releasing your grip.
– Avoid bouncing the bar, flaring elbows, excessive wrist extension, lifting hips, or using a thumbless grip.
Smith Reverse-Grip Press Tips
‘- Center the bench so the bar’s vertical path lines up with your lower chest/upper sternum.
– Set the safeties just above chest level before unracking the bar.
– Keep your feet flat, with a slight natural arch, glutes and upper back in contact with the bench.
– Retract and depress your shoulder blades to create upper-back tension and keep them stable throughout.
– Use a supinated grip that is shoulder-width to slightly wider, with thumbs wrapped and wrists straight.
– Keep your forearms vertical at the bottom by aligning your grip and bench position before you start.
– Lower the bar under control as you inhale until it lightly touches your chest without bouncing.
– Keep elbows tucked roughly 30–45 degrees to your torso as you lower and press.
– Press the bar straight up while maintaining scapular position and neutral wrists, exhaling as you press.
– At the top, reach full elbow extension without shrugging or protracting the shoulders, then securely rotate the bar into the hooks before releasing your grip.
Smith Reverse-Grip Press Beginner Introduction
The Smith Reverse-grip Press brings an underhand bench‑press style movement to the Smith machine, combining upper‑body strength work with added guidance from the rails. The lifter lies on a flat bench beneath the bar while the machine’s track steers the bar in a straight, repeatable line over the upper torso. With the palms turned toward the face, the emphasis shifts toward the upper chest, while the chest as a whole, the front shoulders, and the triceps share the workload through the press.
Because the bar path is fixed, attention can go into feeling a firm base through the upper back, a stable ribcage, and elbows that stay in a comfortable path beside the body. The bar typically lowers toward the area where the lower chest meets the breastbone, with the forearms stacked under the bar at the deepest point. Details like a wrapped grip, straight wrists, and a calm, deliberate touch to the chest highlight control and security. The built‑in safety stops on the Smith machine add another layer of confidence for pressing with smooth, full repetitions.