Exercise guide · Intermediate · Compound

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

The smith reverse-grip press is a chest exercise performed on a smith machine using a reverse (underhand) grip. This variation targets the upper chest and also engages the triceps and shoulders. The smith machine provides stability, making it suitable for those looking to focus on form and muscle activation.

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

How to do the smith reverse-grip press

  1. Step 1: Adjust the height of the smith machine bar to chest level.
  2. Step 2: Stand facing the bar with your feet shoulder-width apart.
  3. Step 3: Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Step 4: Step back and position yourself with a slight bend in your knees.
  5. Step 5: Keep your chest up and core engaged throughout the exercise.
  6. Step 6: Lower the bar towards your chest, keeping your elbows tucked in.
  7. Step 7: Pause for a moment at the bottom, then push the bar back up to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith 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.

Smith 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.