Smith Machine Reverse Grip Bench Press
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The Smith Machine Reverse Grip Bench Press is a strength exercise performed on a Smith machine where you lie on a bench and press the barbell with an underhand grip, emphasizing chest activation through altered shoulder positioning and reduced joint stress. It primarily targets the chest and shoulders, with secondary involvement from the triceps. Ideal for intermediate lifters seeking variety in pressing movements or those with shoulder limitations, it requires only a Smith machine and bench.
How to Perform Smith Machine Reverse Grip Bench Press
- 1Set the Smith machine bar to the desired height (around mid-chest level when lying down) and load appropriate weight. Adjust the safety stops just below your chest level.
- 2Lie flat on the bench under the bar with feet flat on the floor for stability. Position your eyes directly under the bar.
- 3Grip the bar with a reverse (underhand) grip, hands slightly wider than shoulder-width, thumbs facing you. Unrack the bar by rotating it off the hooks.
- 4Lower the bar slowly toward your lower chest/sternum by bending your elbows, keeping elbows tucked at about 45 degrees from your torso. Inhale during the descent.
- 5Pause briefly when the bar touches your chest lightly, forearms vertical.
- 6Press the bar straight up to full arm extension by driving through your heels and squeezing your chest. Exhale forcefully as you press.
- 7Lower the bar under control for the next rep, maintaining scapular retraction (shoulder blades pinched).
- 8Key form tips: Keep wrists straight and elbows from flaring out to protect shoulders; avoid bouncing the bar off your chest; use a spotter or safeties for heavy sets; maintain a slight arch in your lower back with butt and upper back planted firmly. Common mistakes: excessive elbow flare, incomplete range of motion, or holding breath.