Smith Machine Reverse-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Smith Machine
• Flat Bench

Technique

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

Cues

• Keep the wrists straight, not bent back.
• Keep the shoulder blades pinned and the feet planted.

Common mistakes

• Using a thumbless grip.
• Flaring the elbows out.
• 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 Reverse-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

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