Smart Workout Diary

Smith Machine Incline Bench Press Reverse Grip

The Smith Machine Incline Reverse-Grip Bench Press is a barbell pressing exercise performed on an incline bench with the palms facing toward you. It primarily trains the upper chest, while the triceps and front shoulders assist. The guided bar path can help build pressing strength and chest muscle with controlled technique.

Demonstration

Smith Machine Incline Bench Press Reverse Grip — demonstration 1
Smith Machine Incline Bench Press Reverse Grip — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline inside the Smith machine and position it so the bar lowers to the upper-chest area.
  2. Lie back with your feet firmly on the floor, your head and upper back supported, and a natural slight arch in your lower back.
  3. Grip the bar slightly wider than shoulder width with an underhand grip; keep your wrists straight and secure your thumbs around the bar.
  4. Unrack the bar, hold it above the upper chest with the elbows tucked at a comfortable angle, and lower it slowly toward the upper chest.
  5. Press the bar upward along the rails until the elbows are nearly straight, keeping the shoulders down and back; then re-rack the bar securely before sitting up.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Start light: the underhand grip can feel unfamiliar and may stress the wrists if load is increased too quickly.
  2. Keep your elbows comfortably tucked rather than flared wide, and lower the bar under control without bouncing it from the chest.
  3. Keep both feet planted and your shoulder blades gently retracted; do not let the shoulders roll forward at the bottom.
  4. Inhale as the bar descends and exhale as you press; stop the set if you cannot keep the wrists neutral or the bar securely controlled.
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