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)
- Primary musclePectorals
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCompound · Push
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
- Adjust the smith machine to a decline position.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 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.
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.
Where it fits in a workout
Bench press goes first in a chest or push session when you are strongest. Superset it with a row for a push and pull pair, or follow it with flies for volume.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without smith machine
Easier and harder
- EasierSmith Machine Bench PressSmith Machine
- EasierIncline Smith Machine Bench PressSmith Machine
- EasierWide Grip Smith Machine Bench PressSmith Machine
- HarderDecline Reverse Grip Barbell Bench PressBarbell
- HarderIncline Reverse Grip Barbell Bench PressBarbell
- HarderWide Grip Reverse Grip Barbell Bench PressBarbell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Smith Machine Decline Reverse Grip Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.