Smith Machine Decline Reverse Grip Press

Also known as: smith machine decline reverse grip bench press, decline reverse grip smith press, smith machine reverse decline close grip bench press, reverse grip close grip smith machine bench press, Decline Reverse Grip Close Grip Smith Machine Bench Press

In SetGrip: Smith Machine Bench Press (Decline, Reverse Grip, Close Grip)

Secondary muscles
Triceps, Delts
Body part
Chest
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Stacking a reverse grip and a close grip on a declined Smith machine sounds excessive, but the rails are exactly what makes it workable: an underhand grip that would be risky to balance with a free bar simply rides the track. Reserve it for variety blocks when the standard decline close-grip version has gone stale.

How to do the Smith Machine Decline Reverse Grip Press

  1. Adjust the smith machine to a decline position.
  2. Lie down on the bench with your feet secured under the foot pads.
  3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.

Muscles worked

Primary

Pectorals · Chest

The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.

Secondary

  • Triceps — The triceps take over in the top half of the press to lock the elbows, and they do more with a closer grip.
  • Delts — The front delts assist every press and take a bigger share on incline variations.

Common mistakes

  • Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
  • Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
  • Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
  • Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.

Variations and alternatives

Similar exercises

Without smith machine

Easier and harder

Frequently asked questions

What muscles does the Smith Machine Decline Reverse Grip Press work?

The Smith Machine Decline Reverse Grip Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.

Is the Smith Machine Decline Reverse Grip Press good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Smith Machine Decline Reverse Grip Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Smith Machine Decline Reverse Grip Press?

If you cannot do the Smith Machine Decline Reverse Grip Press, try the Decline Reverse Grip Barbell Bench Press, the Decline Barbell Bench Press or the Decline Dumbbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Smith Machine Decline Reverse Grip Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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