Smith Decline Reverse Grip Press
Description
The smith decline reverse grip press combines the decline angle with a reverse (underhand) grip on a smith machine. The decline targets the lower chest and the reverse grip emphasizes the upper chest fibers as well. The smith machine provides a stable bar path that lets you focus on the chest contraction.
Muscle Group
Equipment Required
Smith Decline Reverse Grip Press Instructions
- Set a decline bench inside a smith machine.
- Lie back with the bar over your lower chest.
- Grip the bar with an underhand (palms-up) grip at shoulder width.
- Unrack the bar and brace your core.
- Lower the bar to your lower chest with control.
- Keep your elbows tucked toward your sides.
- Press the bar back up to the start.
- Lock out at the top before the next rep.
Smith Decline Reverse Grip Press Form & Visual
Smith Decline Reverse Grip Press Benefits
- Hits the lower and upper chest fibers
- Stable smith machine path
- Reverse grip recruits triceps
- Reduces shoulder strain
- Easy to load progressively
- Useful for chest variation
Smith Decline Reverse Grip Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Front deltoid
Smith Decline Reverse Grip Press Variations & Alternatives
- Reverse Grip Bench Press
- Decline Bench Press
- Smith Bench Press
- Close Grip Bench Press
