Smith Decline Reverse-grip Press

Smith Decline Reverse-grip Press

The Smith Decline Reverse-grip Press is an advanced strength-training exercise that primarily targets the muscles of the chest, particularly the lower and outer portions. This compound movement is performed using a Smith machine, which provides stability and control throughout the exercise. By adjusting the bench angle on the decline setting, you can effectively isolate the lower chest muscles and emphasize their development. The reverse grip, where your palms face towards your face, places additional focus on the inner chest and triceps, making it an excellent choice for overall upper body strength and aesthetics. When executed correctly, the Smith Decline Reverse-grip Press can help increase your pushing power, enhance upper body muscularity, and improve overall strength and stability. It also engages the core muscles to maintain proper form and control. To maximize the benefits of this exercise, it is important to use proper form and range of motion. Maintaining a slow, controlled movement throughout the exercise allows for optimal muscle activation and prevents potential injury. Progressively increase the weight as you become more comfortable with the movement to challenge your muscles and promote growth. Remember to always warm up before attempting any new exercise and consult with a fitness professional to ensure proper technique and suitability for your individual needs and goals.


  • Start by setting up the Smith machine to a decline position.
  • Position yourself on the decline bench and grasp the bar with a reverse grip, hands shoulder-width apart.
  • Make sure your feet are planted firmly on the ground and your back is flat against the bench.
  • Unrack the bar, holding it above your chest with your arms fully extended.
  • Lower the bar slowly towards your upper chest, keeping your elbows tucked in at your sides.
  • Pause briefly at the bottom of the movement, then push the bar back up to the starting position.
  • Repeat for the desired number of reps.
  • Once you've completed your set, rack the bar safely back into the Smith machine.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to ensure maximum muscle activation and minimize the risk of injury.
  • Start with a weight that allows you to perform the exercise with proper technique and gradually increase the resistance as you become stronger.
  • Engage your core and keep your back flat against the bench to stabilize your body and prevent any unnecessary strain on your lower back.
  • Exhale as you push the barbell up and inhale as you lower it to maintain a steady breathing pattern.
  • Incorporate a controlled tempo during both the eccentric (lowering) and concentric (lifting) phases of the exercise for optimal muscle recruitment.
  • Vary the grip width to target different areas of your chest and triceps. Experiment with wider or narrower grips to find what works best for you.
  • Utilize a spotter or a Smith machine with safety catches to ensure your safety when lifting heavier weights.
  • Consider gradually increasing the range of motion by going deeper into the decline position as your flexibility improves.
  • Listen to your body and give yourself adequate rest between training sessions to allow for proper recovery and muscle growth.
  • Fuel your body with a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats to support your workout performance and muscle repair.


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