Smith Reverse-grip Press
Also known as: reverse-grip smith press, smith machine reverse-grip press, reverse-grip smith machine press
Smith Reverse-grip Press is a graduate-level take on the pattern, using a guided vertical bar path to deliver chest thickness through a full range.
How to do Smith Reverse-grip Press
- Adjust the height of the smith machine bar to chest level.
- Stand facing the bar with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Step back and position yourself with a slight bend in your knees.
- Keep your chest up and core engaged throughout the exercise.
- Lower the bar towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Smith Reverse-grip Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Reverse-grip Press Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Smith Reverse-grip Press
Swap Smith Reverse-grip Press For
Smith Reverse-grip Press — Frequently Asked Questions
How do you do the Smith Reverse-grip Press?
Adjust the height of the smith machine bar to chest level. Stand facing the bar with your feet shoulder-width apart. Grasp the bar with an overhand 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 Reverse-grip Press work?
The Smith 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 Reverse-grip Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Reverse-grip Press good for beginners?
Not usually. The Smith 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 Reverse-grip Press?
Try the Dumbbell Lying One Arm Press, Cable One Arm Incline Press On Exercise Ball or the Shoulder Tap Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Reverse-grip Press the same as the reverse-grip smith press?
Yes. The Smith Reverse-grip Press is also commonly called the reverse-grip smith press or the smith machine reverse-grip press. Different gyms and training programs label it differently, but "reverse-grip smith press" and "smith machine reverse-grip press" refer to this same movement.
