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Smith Machine Reverse Decline Close Grip Bench Press animation

How to do the Smith Machine Reverse Decline Close Grip Bench Press

ChestSmith MachineBeginner

The Smith Machine reverse decline close grip bench press is a precision tool for targeting the lower chest and triceps through a fixed, controlled arc that few free-weight variations can replicate. Master this movement and you build foundational pressing strength with the confidence that comes from a guided bar path.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Set the Smith Machine bar at a height you can unrack safely, position the decline bench underneath at roughly 15 to 30 degrees decline, and lie back so your eyes are under the bar
  2. Grip the bar with hands 8 to 12 inches apart using a reverse supinated underhand grip, unrack by rotating the bar, and lower it slowly to your lower chest over 3 seconds
  3. Press the bar back up along the fixed Smith path by driving through your chest and straightening your arms without fully locking out the elbows
  4. Re-rack by rotating the bar back into the hooks once you complete your final rep with control, keeping your core braced throughout

Common mistakes

  • Gripping too wide defeats the close grip purpose and shifts stress away from the triceps and inner lower chest, so keep hands no wider than shoulder width
  • Letting the bar drift toward the upper chest loses the lower pec emphasis the decline is designed to create, so consciously guide the bar to touch at the lower sternum
  • Uncontrolled descent with a fast drop removes tension and risks shoulder strain, so own every inch of the lowering phase with a deliberate tempo

Pro tip — At the top of each rep think about actively supinating your wrists slightly harder as you press, this subtle cue increases bicep stabilization and keeps the bar path smooth on the Smith track while amplifying the mind muscle connection to the lower chest.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
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