pectoralssmith machine
smith reverse-grip press
smith reverse-grip press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the height of the smith machine bar to chest level.
Step 2. Stand facing the bar with your feet shoulder-width apart.
Step 3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Step 4. Step back and position yourself with a slight bend in your knees.
Step 5. Keep your chest up and core engaged throughout the exercise.
Step 6. Lower the bar towards your chest, keeping your elbows tucked in.
Step 7. Pause for a moment at the bottom, then push the bar back up to the starting position.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
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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