What muscles does the Smith Incline Reverse-Grip Press work?

This exercise primarily targets your upper chest while also engaging the triceps and front deltoids. The reverse grip shifts emphasis to the upper chest fibers more than a traditional incline press.

What equipment do I need for the Smith Incline Reverse-Grip Press?

You’ll need a Smith machine, an adjustable incline bench, and a barbell (built into the Smith machine). If you don’t have access to a Smith machine, you can replicate the movement with a free barbell, but it requires more balance and control.

Is the Smith Incline Reverse-Grip Press suitable for beginners?

Beginners can perform this exercise safely on a Smith machine due to the guided bar path. Start with a light weight to get comfortable with the reverse grip and focus on maintaining proper wrist alignment.

What are common mistakes to avoid in the Smith Incline Reverse-Grip Press?

Common mistakes include flaring the elbows too far out, using excessive weight, and bending the wrists excessively. Keep your elbows close to your body, maintain a firm reverse grip, and control the bar through each repetition.

How many sets and reps should I do for the Smith Incline Reverse-Grip Press?

For strength, aim for 3–4 sets of 6–8 reps with heavier weight. For muscle growth, use moderate weight for 3–4 sets of 8–12 reps, focusing on controlled movement and a strong mind-muscle connection.

What safety tips should I follow for the Smith Incline Reverse-Grip Press?

Always ensure the safety catches are set at an appropriate height in case you fail a lift. Keep your grip secure, wrists straight, and avoid locking your elbows abruptly at the top of the press.

Are there variations of the Smith Incline Reverse-Grip Press?

You can vary this exercise by adjusting the bench incline to target slightly different chest angles or by using dumbbells for more freedom of movement. Switching to a traditional overhand grip shifts focus more to the middle chest.

Smith Incline Reverse-Grip Press

Target Muscles

Primary:

Chest

Secondary:

Triceps

Shoulders

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie back on an incline bench under a Smith machine and grip the bar with palms facing you at shoulder width. Lower the bar slowly to your upper chest, keeping elbows close to your body, then press it back up until your arms are fully extended. Focus on maintaining a secure reverse grip and straight wrists throughout the movement.

Step-by-Step Instructions

Set an incline bench at a 30-45 degree angle and position it under a Smith machine. Ensure the barbell is at a comfortable height for you to unrack it while lying on the bench.
Lie back on the incline bench with your feet flat on the floor for stability. Position your body so that the barbell is directly above your upper chest.
Grip the barbell with a reverse grip (palms facing towards your face) at shoulder-width apart. Ensure your wrists are straight and your grip is secure.
Unrack the barbell by pushing it slightly upward and forward. Hold the barbell above your chest with your arms fully extended.
Slowly lower the barbell towards your upper chest by bending your elbows. Keep your elbows close to your body throughout the movement.
Once the barbell is just above your chest, pause briefly to maintain control and tension in the muscles.
Push the barbell back up to the starting position by extending your arms fully. Focus on engaging your chest and triceps during the upward movement.
Repeat the movement for the desired number of repetitions.
After completing your set, carefully rack the barbell back onto the Smith machine hooks.

Explore more chest exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Reverse Grip Incline Bench Press

Chest

Bench • Barbell

Smith Incline Bench Press

Chest

Bench • Barbell

Dumbbell Incline Reverse Grip Bench Press (30 Degrees)

Chest

Bench • Dumbbell

Dumbbell Incline Bench Press

Chest

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Smith Incline Reverse-Grip Press work?: This exercise primarily targets your upper chest while also engaging the triceps and front deltoids. The reverse grip shifts emphasis to the upper chest fibers more than a traditional incline press.
What equipment do I need for the Smith Incline Reverse-Grip Press?: You’ll need a Smith machine, an adjustable incline bench, and a barbell (built into the Smith machine). If you don’t have access to a Smith machine, you can replicate the movement with a free barbell, but it requires more balance and control.
Is the Smith Incline Reverse-Grip Press suitable for beginners?: Beginners can perform this exercise safely on a Smith machine due to the guided bar path. Start with a light weight to get comfortable with the reverse grip and focus on maintaining proper wrist alignment.
What are common mistakes to avoid in the Smith Incline Reverse-Grip Press?: Common mistakes include flaring the elbows too far out, using excessive weight, and bending the wrists excessively. Keep your elbows close to your body, maintain a firm reverse grip, and control the bar through each repetition.
How many sets and reps should I do for the Smith Incline Reverse-Grip Press?: For strength, aim for 3–4 sets of 6–8 reps with heavier weight. For muscle growth, use moderate weight for 3–4 sets of 8–12 reps, focusing on controlled movement and a strong mind-muscle connection.
What safety tips should I follow for the Smith Incline Reverse-Grip Press?: Always ensure the safety catches are set at an appropriate height in case you fail a lift. Keep your grip secure, wrists straight, and avoid locking your elbows abruptly at the top of the press.
Are there variations of the Smith Incline Reverse-Grip Press?: You can vary this exercise by adjusting the bench incline to target slightly different chest angles or by using dumbbells for more freedom of movement. Switching to a traditional overhand grip shifts focus more to the middle chest.