Smith Incline Reverse-grip Press

The smith incline reverse-grip press is a chest exercise performed on a smith machine with an incline bench. It targets the pectoral muscles using a reverse (underhand) grip, which also engages the triceps and shoulders. The smith machine provides stability, but the reverse grip and incline angle require good coordination and some experience.

Quick Facts

How to Do Smith Incline Reverse-grip Press

Follow these step-by-step instructions to perform Smith Incline Reverse-grip Press with proper form and technique.

1. Adjust the seat of the smith machine to a comfortable incline angle.
2. Sit on the machine with your back against the pad and your feet flat on the ground.
3. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
4. Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
5. Pause for a moment when the bar is just above your chest.
6. Push the bar back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Smith Incline Reverse-grip Press targets helps you integrate it effectively into your training program.

Benefits of Smith Incline Reverse-grip Press

Incorporating Smith Incline Reverse-grip Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Smith Incline Reverse-grip Press directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Smith Incline Reverse-grip Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Smith Incline Reverse-grip Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Smith Incline Reverse-grip Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Smith Incline Reverse-grip Press, track these metrics during your workouts: