Smith Reverse-grip Press
- Músculo objetivo
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Anterior, Triceps Brachii
- Equipamiento
- Smith machine
- Parte del cuerpo
- Chest
- Tipo
- Strength
The Smith Reverse-grip Press is a chest press variation performed on a Smith machine with a supinated (underhand) grip, which shifts emphasis toward the pectoralis major clavicular head (upper chest) while still engaging the pectoralis major sternal head. The anterior deltoid and triceps brachii act as key synergists throughout the movement. The fixed bar path of the Smith machine makes this an accessible option for targeting upper chest development.
Cómo hacer el Smith Reverse-grip Press
- 1Set a flat bench inside the Smith machine and position it so the bar will travel to your mid-to-upper chest when lowered.
- 2Lie flat on the bench and grasp the bar with a supinated (underhand/reverse) grip, hands approximately shoulder-width apart.
- 3Brace your core, retract your shoulder blades, and plant your feet firmly on the floor.
- 4Unrack the bar by rotating it to release the safety hooks, then hold it at arms' length directly above your chest.
- 5Inhale and lower the bar in a controlled manner toward your upper-to-mid chest, keeping your elbows at roughly a 45–60 degree angle from your torso.
- 6Allow the bar to lightly touch or nearly touch your chest without bouncing.
- 7Exhale and press the bar back up along the same path until your arms are fully extended but not locked out.
- 8Repeat for the desired number of repetitions, then rotate the bar to re-engage the safety hooks to rack it safely.
Consejos de técnica
- Keep your wrists stacked directly over your elbows throughout the press to reduce wrist strain from the reverse grip.
- Maintain a slight arch in your lower back with your shoulder blades pinched together to create a stable pressing platform.
- Focus on driving through the heel of your palms and consciously squeezing your upper chest at the top of each rep.
- Use a thumbs-around grip (not a false grip) for security, as the reverse grip already places extra demand on wrist stability.
- Start with a lighter load than your standard press — the reverse grip reduces mechanical advantage and requires adaptation time.
Errores comunes
- Using too wide a grip: a grip wider than shoulder-width with a reverse grip excessively stresses the wrists and forearms, reducing control and increasing injury risk.
- Flaring the elbows excessively: allowing the elbows to flare out beyond 75 degrees places unnecessary strain on the shoulder joints and abandons the tucked elbow position that keeps the reverse-grip bar path stable.
- Bouncing the bar off the chest: using momentum from a bounce removes tension from the target muscles and can cause injury to the sternum and shoulder structures.
- Neglecting wrist position: letting the wrists hyperextend backward under load is a common mistake with the reverse grip that can lead to wrist pain and bar instability.
- Skipping the safety hook check: failing to properly engage the Smith machine safety hooks before unracking or after racking can result in loss of control of the bar.
Preguntas frecuentes
What makes the reverse grip different from a standard Smith machine press?
The supinated (underhand) grip changes the angle of force applied to the bar, recruiting the pectoralis major clavicular head (upper chest) more directly compared to a standard overhand press. It also demands more wrist stability to keep the bar under control, though the primary movers remain the chest, anterior deltoid, and triceps.
Is the Smith Reverse-grip Press safe for the wrists?
It can be performed safely with proper technique. Keep your wrists stacked over your elbows, use a shoulder-width grip, and ensure your thumbs wrap fully around the bar. Start with a conservative weight to allow your wrists and forearms to adapt to the supinated position before progressing.
How does this exercise compare to an incline press for upper chest development?
Both exercises target the pectoralis major clavicular head, but the reverse-grip press achieves this on a flat surface by altering grip orientation rather than bench angle. Many lifters use it as an alternative or complement to incline pressing, especially when shoulder discomfort limits incline work.
Where should the bar touch my chest during the Smith Reverse-grip Press?
Aim to lower the bar to your mid-to-upper chest area, roughly at or just above nipple line. This keeps tension on the pectoralis major clavicular head and sternal head while maintaining a safe bar path given the supinated grip.
How many sets and reps are recommended for this exercise?
For hypertrophy, 3–4 sets of 8–12 repetitions work well. Because the reverse grip requires additional wrist and forearm stability, it is advisable to include this lift earlier in your session when those muscles are fresh, and always warm up with a light set before working sets.
