Exercise guide · Intermediate · Compound

Mild Style Smith Decline Reverse-Grip Press: How to Do It & Muscles Worked

The smith decline reverse-grip press is a chest exercise performed on a smith machine in a decline position, using a reverse (underhand) grip to target the lower pectorals and engage the triceps and shoulders.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the mild style smith decline reverse-grip press
Front view: muscles worked by the mild style smith decline reverse-grip press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the mild style smith decline reverse-grip press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the mild style smith decline reverse-grip press

  1. Step 1: Adjust the smith machine to a decline position.
  2. Step 2: Lie down on the bench with your feet secured under the foot pads.
  3. Step 3: Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
  4. Step 4: Unrack the barbell and lower it towards your chest, keeping your elbows tucked in. Focus on mild movement.
  5. Step 5: Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the mild style smith decline reverse-grip press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Mild Style Smith Decline Reverse-Grip Press alternatives

More exercises that train the chest as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.