Smith Incline Reverse-grip Press

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

Advanced

Pectorals

Smith Machine

Smith Incline Reverse-grip Press turns a guided vertical bar path into a chest that grows from tension — for lifters with a base already built.

How to do Smith Incline Reverse-grip Press

Adjust the seat of the smith machine to a comfortable incline angle.
Sit on the machine with your back against the pad and your feet flat on the ground.
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
Pause for a moment when the bar is just above your chest.
Push the bar back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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

Smith Incline Reverse-grip Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.

Common Smith Incline 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.

Easier and Harder Than Smith Incline Reverse-grip Press

Easier progression

Full Planche Push-up

Swap Smith Incline Reverse-grip Press For

Cable Cross-over Variation

Lever Decline Chest Press

Dumbbell Decline One Arm Fly

Smith Incline Reverse-grip Press — Frequently Asked Questions

How do you do the Smith Incline Reverse-grip Press?

Adjust the seat of the smith machine to a comfortable incline angle. Sit on the machine with your back against the pad and your feet flat on the ground. Grasp the bar with an overhand grip that is 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 Incline Reverse-grip Press work?

The Smith Incline 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 Incline Reverse-grip Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Incline Reverse-grip Press good for beginners?

Not usually. The Smith Incline Reverse-grip Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

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

Try the Cable Cross-over Variation, Lever Decline Chest Press or the Dumbbell Decline One Arm Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Incline Reverse-grip Press the same as the incline smith reverse-grip press?

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