Smith Decline Reverse-grip Press

Also known as: decline smith reverse-grip press, smith machine decline reverse-grip press, decline smith machine reverse-grip press

Intermediate

Pectorals

Smith Machine

Skip the guesswork: Smith Decline Reverse-grip Press leans on a guided vertical bar path for a chest that grows from tension.

How to do 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.

Add to an AI Workout Plan All Chest Exercises All Smith Machine Exercises

Smith Decline Reverse-grip Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add load in small steps since the bar is stable.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. The fixed path lets you push closer to failure safely.

Common Smith Decline Reverse-grip Press Mistakes

Forgetting to set the safety hooks before a heavy set

Position the catches just below your bottom range before you start.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Smith Decline Reverse-grip Press

Easier progression

Hyght Dumbbell Fly

Harder progression

Cable One Arm Incline Fly On Exercise Ball

Swap Smith Decline Reverse-grip Press For

Push And Pull Bodyweight

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Barbell Decline Pullover

Smith Decline Reverse-grip Press — Frequently Asked Questions

How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Decline Reverse-grip Press work?

The Smith Decline Reverse-grip Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a Smith machine.

How many sets and reps of the Smith Decline Reverse-grip Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Decline Reverse-grip Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Smith Decline Reverse-grip Press?

Try the Push And Pull Bodyweight, Roller Seated Single Leg Shoulder Flexor Depresor Retractor or the Barbell Decline Pullover. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Decline Reverse-grip Press the same as the decline smith reverse-grip press?

Yes. The Smith Decline Reverse-grip Press is also commonly called the decline smith reverse-grip press or the smith machine decline reverse-grip press. Different gyms and training programs label it differently, but "decline smith reverse-grip press" and "smith machine decline reverse-grip press" refer to this same movement.