How to Do Smith Machine Reverse Grip Bench Press: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Reverse Grip Bench Press

Primary muscles worked:

• Chest
• Front Deltoid

Secondary muscles worked:

• Triceps

How to Do Smith Machine Reverse Grip Bench Press

1. Adjust the smith machine and position a bench underneath the bar.
2. Lie on the bench and place your hands on the bar with a reverse grip (palms facing you) at shoulder-width.
3. Unrack the bar from the safety lock and hold it directly above your chest with arms extended.
4. Lower the bar in a controlled manner towards the lower part of your chest.
5. Press the bar back up to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.

Commentary

The reverse grip bench press in the smith machine effectively targets the upper chest and triceps, with a unique grip angle that might reduce the stress on your shoulder joints.