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Smith Machine Reverse-Grip Bench Press
A Smith machine horizontal press using a supinated grip that targets the upper chest and triceps to build strength and hypertrophy; emphasizes triceps more than standard bench press.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Popularity Score
7
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
9/10Upper Chest, Mid Chest
Triceps
8/10Lateral Head, Medial Head, Long Head
Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a flat bench centered under the Smith machine bar at chest height with safety stops set just above your chest. Lie back on the bench with feet flat on the floor.
- Grip the bar with an underhand supinated grip at shoulder width.
- Unrack the bar by rotating it and hold it above your chest with arms extended.
- Inhale and lower the bar slowly to your lower chest, keeping elbows tucked.
- Pause briefly at the bottom with bar touching chest.
- Exhale and press the bar up to full arm extension without locking elbows.
- Rack the bar by rotating it after completing reps.
Coaching Tips
Form Cues
- Elbows tucked close
- Wrists straight
- Shoulders retracted
- Drive through heels
- Chest up
Breathing
Inhale during the descent to brace your core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower bar to lower chest or sternum with elbows at 45 degrees from torso; press to full elbow extension without hyperextension.
Safety
Safety Notes
- Set safety stops to prevent bar from crushing chest
- Start with light weight to secure grip
- Avoid if wrist or shoulder pain present
- Keep wrists aligned with forearms
- Do not bounce bar
Spotting
Spotting not needed due to Smith machine safeties; use pins for protection if training to failure.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Gripping too wide
- Arching back excessively
- Locking elbows at top
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension flexibility
Build Up First
- Master basic bench press form
- Comfortable with supinated grip
Also known as
Reverse Grip Smith Bench Press, Supinated Grip Smith Press, Smith Machine Underhand Bench Press
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