smith decline reverse-grip press
smith decline reverse-grip press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Adjust the smith machine to a decline position.
Step 2
Lie down on the bench with your feet secured under the foot pads.
Step 3
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
Step 4
Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
Step 5
Pause for a moment at the bottom, then push the barbell back up to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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