Smith Reverse Grip Press
Description
The Smith reverse grip press uses an underhand (supinated) grip on the Smith machine bar during a bench press. The reverse grip targets the upper pec while the Smith fixed path eliminates balance demands. The combination is a strong upper chest specialization variation that is shoulder-friendly.
Muscle Group
Equipment Required
Smith Reverse Grip Press Instructions
- Set up a flat bench under the Smith machine bar.
- Lie back with eyes under the bar.
- Grip the bar with palms facing you (underhand grip), shoulder-width apart.
- Plant your feet flat and pull your shoulder blades back.
- Unrack the bar by rotating your wrists.
- Lower the bar with control to your upper chest.
- Press the bar back up by squeezing the upper chest.
- Re-rack the bar by rotating your wrists when finished.
Smith Reverse Grip Press Form & Visual
Smith Reverse Grip Press Benefits
- Targets upper chest fibers
- Reduces front delt involvement
- Smith fixed bar path eliminates balance demands
- Less shoulder strain than pronated grip
- Useful for chest specialization
- Strong tricep engagement
Smith Reverse Grip Press Muscles Worked
- Pectoralis major (clavicular head)
- Triceps brachii
- Anterior deltoid
Smith Reverse Grip Press Variations & Alternatives
- Smith Bench Press
- Barbell Reverse Grip Bench Press
- Smith Incline Press
- Reverse Grip Press
