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All exercises

Smith machine reverse decline close grip bench press

Intermediate

Smith machine reverse decline close grip bench 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 close grip, slightly narrower than shoulder-width apart.
  4. 4Unrack the barbell and lower it slowly 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 reverse grip decline bench pressBarbell
  • Barbell decline bench pressBarbell
  • Dumbbell decline bench pressDumbbell
  • Dumbbell reverse bench pressDumbbell
  • Smith wide grip decline bench pressSmith machine
  • Incline reverse grip push-upBodyweight

Easier variations

  • Smith bench pressSmith machine
  • Smith incline bench pressSmith machine
  • Smith wide grip bench pressSmith machine
  • Band bench pressResistance band

Harder variations

  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
  • Barbell guillotine bench pressBarbell
Logged today · 3 min restSmith machine reverse decline close grip bench press

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