Smith Incline Reverse grip Press
Perform the Smith Incline Reverse Grip Press to target your upper chest, triceps, and anterior deltoids.
Description
An upper body exercise that targets the muscles in the chest, specifically the upper pectorals, with secondary engagement of the shoulders and triceps.
How to Do Smith Incline Reverse grip Press
- 1Setup
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.
- 2Setup
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.
- 3
Inhale and slowly lower the bar towards your upper chest, keeping your elbows tucked close to your body. Maintain control throughout the descent.
- 4
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.
- 5
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.
Variations
Barbell Reverse Grip Floor Press
Target your triceps and upper chest effectively with the Barbell Reverse Grip Floor Press. This exercise builds pressing strength and muscle definition.
Smith Machine Decline Close Grip Bench Press
Strengthen your lower chest and triceps with the Smith Machine Decline Close Grip Bench Press. This exercise offers stability for effective muscle growth.
Lever Reverse Grip Preacher Curl
Target your brachialis and biceps with the Lever Reverse Grip Preacher Curl. This isolation exercise builds peak arm strength and definition, utilizing a
Smith Close Grip Bench Press
Target your triceps and inner chest with the Smith Close Grip Bench Press. This exercise builds upper body strength and muscle mass with controlled
Related Exercises
Barbell Incline Reverse grip Press
Perform the Barbell Incline Reverse Grip Press to build a powerful upper chest and strong front deltoids.
Lever Hammer Grip Preacher Curl
Target your biceps and brachialis with the Lever Hammer Grip Preacher Curl. This isolation exercise builds peak arm strength and muscle using a leverage
Smith Machine Incline Tricep Extension
Target your triceps with the Smith Machine Incline Tricep Extension. This isolation exercise builds arm strength and definition using a stable, fixed path.
Smith Drag Curl
Isolate your biceps with the Smith Drag Curl, leveraging the machine's fixed path for strict form and maximum muscle contraction.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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