Smith Decline Reverse grip Press
Target your lower chest with the Smith Decline Reverse Grip Press. This unique variation emphasizes the pectoralis minor and sternal head for defined
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Decline Reverse grip Press
Smith Wide Grip Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Reverse grip Press
Chest · Smith machine
Smith Machine Reverse Decline Close Grip Bench Press
Chest · Smith machine
Smith Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Description
An effective chest workout that targets the lower pecs, performed on a Smith machine with a reverse grip.
Save Smith Decline Reverse grip Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Smith Decline Reverse grip Press
- 01Setup
Position a decline bench under the Smith machine, ensuring the bar is above your lower chest when lying down.
- 02Setup
Lie on the decline bench with your feet secured, positioning your lower chest directly under the bar.
- 03Setup
Grip the bar with a supinated (reverse) grip, slightly wider than shoulder-width, with your palms facing towards your head.
- 04Setup
Unrack the bar by rotating the safety hooks, ensuring it is stable and ready for the movement.
- 05
Inhale and slowly lower the bar towards your lower sternum, keeping your elbows tucked slightly inward throughout the descent.
- 06
Exhale and powerfully press the bar back up to the starting position, fully extending your arms without locking your elbows.
Tips
- Focus on squeezing your lower chest at the top of the movement to maximize muscle engagement and contraction.
- Maintain constant tension on your pecs by avoiding locking out your elbows at the top and letting the bar rest on the safety stops.
- Keep your wrists straight and strong throughout the entire lift to prevent strain and ensure proper force transfer to the bar.
- Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and stimulate greater muscle growth.
Common mistakes
- Flaring elbows excessively: Keep your elbows tucked slightly towards your sides to protect your shoulders and better engage the chest muscles.
- Lifting hips off the bench: Maintain full back and hip contact with the decline bench to ensure stability and proper force application to the chest.
- Using a grip that is too narrow or too wide: Adjust your reverse grip to be slightly wider than shoulder-width for optimal lower pec activation and shoulder safety.
In the Ellim app, Smith Decline Reverse grip Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train smith decline reverse grip press?
Get Ellim — FreeQuestions
Is Smith Decline Reverse grip Press good for beginners?
Smith Decline Reverse grip Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Decline Reverse grip Press?
You need Smith machine to perform Smith Decline Reverse grip Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Decline Reverse grip Press?
Focus on squeezing your lower chest at the top of the movement to maximize muscle engagement and contraction. Maintain constant tension on your pecs by avoiding locking out your elbows at the top and letting the bar rest on the safety stops. Keep your wrists straight and strong throughout the entire lift to prevent strain and ensure proper force transfer to the bar. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and stimulate greater muscle growth.
What are common mistakes when doing Smith Decline Reverse grip Press?
Flaring elbows excessively: Keep your elbows tucked slightly towards your sides to protect your shoulders and better engage the chest muscles. Lifting hips off the bench: Maintain full back and hip contact with the decline bench to ensure stability and proper force application to the chest. Using a grip that is too narrow or too wide: Adjust your reverse grip to be slightly wider than shoulder-width for optimal lower pec activation and shoulder safety.
Related exercises
Lever One Arm Chest Press (plate loaded)
Chest · Leverage machine
Lever One Arm Incline Chest Press (plate loaded)
Chest · Leverage machine
Lever Incline One Arm Chest Press (plate loaded)
Chest · Leverage machine
Lever Banded Chest Press
Chest · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Smith Decline Reverse grip Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store