Smith-Machine Decline Reverse-Grip Press
The Smith-Machine Decline Reverse-Grip Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: decline bench and smith machine.
Required Equipment
Smith-Machine Decline Reverse-Grip Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Smith-Machine Decline Reverse-Grip Press
Set a decline bench firmly inside a Smith machine so that the bar aligns directly over your lower chest.
Lie back on the bench with your feet secured and grab the barbell using an underhand, shoulder-width grip.
Unlock the barbell from the safety catches and hold it with your arms fully extended above you.
Inhale as you slowly lower the bar down toward your lower chest with control.
Exhale and push the bar straight back up to the starting position by extending your arms.
Re-rack the barbell securely onto the safety hooks once you complete your set.
Smith-Machine Decline Reverse-Grip Press FAQs
What muscles does the Smith-Machine Decline Reverse-Grip Press work?
The Smith-Machine Decline Reverse-Grip Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Smith-Machine Decline Reverse-Grip Press?
Decline bench and smith machine.
Is the Smith-Machine Decline Reverse-Grip 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-Grip Press go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.