Smith-Machine Decline Reverse Close-Grip Bench Press
The Smith-Machine Decline Reverse Close-Grip Bench Press is a compound exercise that mainly works the triceps and chest, with help from the shoulders. You'll need: decline bench and smith machine.
Required Equipment
Smith-Machine Decline Reverse Close-Grip Bench Press Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid)
How to do the Smith-Machine Decline Reverse Close-Grip Bench Press
Set up a decline bench underneath the Smith machine and secure your legs firmly at the end.
Lie back on the bench and grab the barbell with a close, underhand grip slightly narrower than shoulder-width.
Unlock the bar from the rack and hold it directly above your lower chest with your arms fully extended.
Inhale as you slowly lower the bar toward your chest in a controlled motion, keeping your elbows tucked close to your body.
Exhale and press the bar back up to the starting position by extending your arms and squeezing your chest and triceps.
Smith-Machine Decline Reverse Close-Grip Bench Press FAQs
What muscles does the Smith-Machine Decline Reverse Close-Grip Bench Press work?
The Smith-Machine Decline Reverse Close-Grip Bench Press mainly works the triceps and chest, with help from the shoulders. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Smith-Machine Decline Reverse Close-Grip Bench Press?
Decline bench and smith machine.
Is the Smith-Machine Decline Reverse Close-Grip Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Decline Reverse Close-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
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