Smith Machine Decline Reverse-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Smith Machine
• Adjustable Bench

Technique

1. Place a decline bench under the Smith machine so the bar lines up with your lower chest, and hook your feet under the rollers.
2. Set the safety stops just above chest height when you lie down.
3. Lie back and pull your shoulder blades together.
4. Grip the bar underhand, palms facing you, about shoulder width, twist it off the hooks and straighten your arms.
5. Lower the bar to your lower chest, elbows close to your sides, then press back up.
6. Twist the bar back onto the hooks after the last rep.

Cues

• Wrap the thumbs fully around the bar.
• Keep wrists stacked over elbows.
• Start light; the underhand grip feels unstable at first.

Common mistakes

• Using a thumbless grip, which lets the bar roll out of the hands.
• Letting the wrists bend back under the bar.
• Skipping the safety stops.

Variations

• Smith Machine Close-Grip Bench Press
• Smith Machine Decline Bench Press
• Smith Machine Decline Close-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press