TETSUSmith Decline Reverse-Grip Press
The Smith Decline Reverse-Grip Press is a smith machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Smith Decline Reverse-Grip Press
- Adjust the smith machine to a decline position.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Decline Reverse-Grip Press work?
The Smith Decline Reverse-Grip Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Smith Decline Reverse-Grip Press?
You need a smith machine to perform the Smith Decline Reverse-Grip Press.
How many sets and reps of the Smith Decline Reverse-Grip Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Decline Reverse-Grip Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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