Reverse Grip Smith Machine Bench Press
In SetGrip: Smith Machine Bench Press (Reverse Grip)
- Primary musclePectorals
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCompound · Push
Flipping your grip on a flat Smith bench shifts emphasis toward the upper chest without touching the bench angle: the underhand hold drives the elbows in and changes the bar's arc, while the rails stop the unfamiliar groove from wandering. Start well below your normal Smith pressing weight and let the wrists adapt over several sessions.
How to do the Reverse Grip Smith Machine Bench 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.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Pectorals · Chest
The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without smith machine
Frequently asked questions
What muscles does the Reverse Grip Smith Machine Bench Press work?
The Reverse Grip Smith Machine Bench Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Reverse Grip Smith Machine Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Reverse Grip Smith Machine Bench 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 Reverse Grip Smith Machine Bench Press?
If you cannot do the Reverse Grip Smith Machine Bench Press, try the Reverse Grip Single Arm Dumbbell Bench Press, the Decline Wide Grip Barbell Bench Press or the Svend 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 Reverse Grip Smith Machine Bench 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.
Track the Reverse Grip Smith Machine Bench Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.