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Smith Machine Decline Bench Press (Reverse Grip)
A Smith machine exercise utilizing a decline bench and reverse grip to intensely target the chest and triceps. Use for hypertrophy and strength in the lower pectoral region.
About Exercise
Equipment
Smith Machine, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Accessory Muscles
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Mid Chest
Triceps
7/10Long Head, Lateral Head
Shoulders
4/10Anterior Delts
Forearms
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-150 seconds • Use longer rest for strength focused sets.
How to Perform
Position a decline bench under the Smith machine bar. Lie supine, secure your feet, and grasp the bar with a narrow, underhand (reverse) grip, slightly narrower than shoulder-width. Unrack the safety hooks.
- Slowly lower the bar path toward the lower part of your chest or upper abdomen.
- Control the descent until a stretch is felt in the chest.
- Pause briefly at the bottom of the movement.
- Powerfully press the bar upward back to the starting position, fully extending the elbows.
- Maintain foot and core tension throughout the entire set.
- Re-rack the bar safely upon completion.
Coaching Tips
Form Cues
- Elbows tuck slightly in
- Squeeze the chest hard
- Press through your palms
- Control the negative
Breathing
Inhale deeply while lowering the bar (eccentric phase) and brace the core; exhale forcefully as you press the weight up (concentric phase).
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches the lower chest or sternum, ensuring the elbows are fully locked out at the top.
Safety
Safety Notes
- Do not attempt heavy loads until the reverse grip is mastered.
- Always use safety stops on the Smith machine.
- Ensure feet are securely anchored to the bench.
- The reverse grip places more stress on the wrists; keep them straight.
Spotting
Not recommended; utilize the built-in safety mechanisms and adjustable stops on the Smith machine.
Common Mistakes
- Letting the wrists collapse
- Bouncing the bar off the chest
- Not achieving full lockout
- Lifting the head off the bench
When to Avoid
- Acute shoulder pain or instability
- Severe wrist pain
- Existing lower back issues (if decline causes discomfort)
Flexibility Needed
- Adequate shoulder internal rotation
Build Up First
- Familiarity with standard bench press mechanics
- Ability to maintain a stable grip
Also known as
Reverse Grip Decline Smith Press, Underhand Decline Bench Press
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