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How to do the Smith Reverse Grip Press

ChestSmith MachineBeginner

The Smith Machine Reverse Grip Press is a powerful variation that shifts emphasis to the upper chest and reduces shoulder strain by rotating your hands inward. Master this underrated movement and you will unlock new angles of chest development that traditional pressing rarely touches.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Set the bar at chest height, grip it with palms facing toward you shoulder-width apart, then lie back so the bar sits directly over your lower chest
  2. Plant your feet flat, arch your lower back slightly, and retract your shoulder blades firmly into the bench before unracking
  3. Press the bar in a straight vertical path guided by the Smith track, driving it up and slightly toward your upper chest at the top
  4. Lower the bar under control to your lower chest, keeping elbows at roughly 45 degrees from your torso throughout the descent

Common mistakes

  • Letting the wrists bend back under the load which strains the joint, fix this by keeping wrists stacked directly over the forearms throughout the lift
  • Flaring the elbows out wide which removes the reverse grip advantage, fix this by consciously tucking elbows to about 45 degrees to protect the shoulder and maximize chest tension
  • Unracking with a loose upper back which causes the shoulder to collapse, fix this by squeezing your shoulder blades together and holding that position before you unrack and for the entire set

Pro tip — At the top of each rep, think about pressing your knuckles toward the ceiling rather than simply locking out, this subtle cue sustains upper chest activation and prevents the triceps from taking over at the peak contraction.

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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