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Smith Machine Decline Reverse-Grip Bench Press
Smith machine decline bench press using reverse grip to target lower and upper chest, triceps, and front shoulders for strength and hypertrophy; provides stability for heavier loads and reduced shoulder stress.
About Exercise
Equipment
Smith Machine, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Lower Chest, Upper Chest
Triceps
8/10Long Head, Lateral Head
Shoulders
6/10Anterior Delts
Biceps
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a decline bench at 15-30 degrees under the Smith machine bar. Lie back with feet secured, grip the bar underhand shoulder-width, and unrack above lower chest.
- Lower the bar slowly to lower chest with elbows tucked.
- Pause briefly at the bottom.
- Press the bar up by extending arms through chest and triceps.
- Maintain control without locking elbows at top.
- Rerack the bar after reps.
Coaching Tips
Form Cues
- Elbows tucked close
- Drive through chest
- Palms face you
- Shoulders retracted
- Core braced
Breathing
Inhale during the lowering phase and brace your core; exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower bar until it lightly touches lower chest; extend arms fully without locking elbows at top.
Safety
Safety Notes
- Set safety catches just above chest
- Start with light weight
- Avoid if shoulder or wrist pain
- Keep elbows tucked to protect shoulders
- Use chalk for grip if needed
Spotting
Not typically needed due to Smith machine safeties; use catches for solo lifting.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Excessive back arch
- Grip too wide for wrists
- Using momentum
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension comfort
Build Up First
- Master basic bench press form
- Familiarity with Smith machine
Also known as
Decline Reverse Grip Smith Press, Smith Decline Supinated Bench Press, Reverse Grip Decline Smith Bench
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