Smith Incline Reverse grip Press
Perform the Smith Incline Reverse Grip Press to target your upper chest, triceps, and anterior deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Incline Reverse grip Press
Barbell Reverse Grip Floor Press
Upper Arms · Barbell
Smith Machine Decline Close Grip Bench Press
Upper Arms · Smith machine
Lever Reverse Grip Preacher Curl
Upper Arms · Leverage machine
Smith Close Grip Bench Press
Upper Arms · Smith machine
Description
An upper body exercise that targets the muscles in the chest, specifically the upper pectorals, with secondary engagement of the shoulders and triceps.
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How to do Smith Incline Reverse grip Press
- 01Setup
Set an incline bench at a 30-45 degree angle beneath the Smith machine bar. Position yourself on the bench with your upper chest directly under the bar.
- 02Setup
Grip the bar with a supinated (reverse) grip, slightly narrower than shoulder-width apart, ensuring your hands are equidistant from the center. Unlock the bar from the safety catches.
- 03
Inhale and slowly lower the bar towards your upper chest, keeping your elbows tucked close to your body. Maintain control throughout the descent.
- 04
Once the bar lightly touches your upper chest, exhale and powerfully press the bar straight up until your arms are fully extended, squeezing your triceps and upper chest.
- 05
Briefly hold the contracted position at the top, then slowly begin the next repetition by lowering the bar with control.
Tips
- Focus on squeezing your triceps at the top of the movement to maximize muscle activation and achieve full lockout.
- Keep your elbows tucked in throughout the movement to emphasize triceps and protect your shoulders, rather than flaring them out.
- Maintain a controlled tempo on both the eccentric (lowering) and concentric (lifting) phases to enhance time under tension and muscle engagement.
- Ensure your wrists stay straight and strong, avoiding any hyperextension that could lead to discomfort or injury with the reverse grip.
Common mistakes
- Flaring elbows out excessively reduces triceps involvement and places undue stress on the shoulder joints; instead, keep your elbows tucked in towards your sides.
- Bouncing the bar off the chest uses momentum instead of muscle control; focus on a controlled descent and a smooth, powerful press.
- Allowing wrists to bend back during the press can cause wrist strain; maintain a neutral, strong wrist position throughout the exercise.
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Get Ellim — FreeQuestions
Is Smith Incline Reverse grip Press good for beginners?
Smith Incline 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 Incline Reverse grip Press?
You need Smith machine to perform Smith Incline 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 Incline Reverse grip Press?
Focus on squeezing your triceps at the top of the movement to maximize muscle activation and achieve full lockout. Keep your elbows tucked in throughout the movement to emphasize triceps and protect your shoulders, rather than flaring them out. Maintain a controlled tempo on both the eccentric (lowering) and concentric (lifting) phases to enhance time under tension and muscle engagement. Ensure your wrists stay straight and strong, avoiding any hyperextension that could lead to discomfort or injury with the reverse grip.
What are common mistakes when doing Smith Incline Reverse grip Press?
Flaring elbows out excessively reduces triceps involvement and places undue stress on the shoulder joints; instead, keep your elbows tucked in towards your sides. Bouncing the bar off the chest uses momentum instead of muscle control; focus on a controlled descent and a smooth, powerful press. Allowing wrists to bend back during the press can cause wrist strain; maintain a neutral, strong wrist position throughout the exercise.
Related exercises
Barbell Incline Reverse grip Press
Upper Arms · Barbell
Lever Hammer Grip Preacher Curl
Upper Arms · Leverage machine
Smith Machine Incline Tricep Extension
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Smith Drag Curl
Upper Arms · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
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Free · iPhone only · Available on the App Store