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All exercises

Smith decline reverse-grip press

Intermediate

Smith decline reverse-grip press is a compound smith machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the smith machine to a decline position.
  2. 2Lie down on the bench with your feet secured under the foot pads.
  3. 3Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
  4. 4Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
  5. 5Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell decline wide-grip pressBarbell
  • Dumbbell one arm reverse grip pressDumbbell
  • Dumbbell decline hammer pressDumbbell
  • Weighted svend pressWeight plate
  • Dumbbell incline alternate pressDumbbell
  • Smith reverse-grip pressSmith machine

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 3 min restSmith decline reverse-grip press

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