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Smith Machine Incline Bench Press (Reverse Grip)
A controlled incline chest press performed on the Smith machine using a reverse grip. This variation specifically targets the upper chest, triceps, and anterior deltoids to build size and strength.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Triceps
8/10Long Head, Lateral Head
Shoulders
6/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Allow longer rest for heavier strength sets.
How to Perform
Position an incline bench centered under the Smith machine bar, ensuring the safeties are set slightly above the chest. Load the bar and lie back, grasping it with a shoulder-width, reverse (underhand) grip. Unrack the bar safely above the upper chest.
- Slowly lower the bar under control toward your upper chest or neck line.
- Pause briefly as the bar lightly touches your chest or just before it does.
- Press the bar straight upward, extending your elbows fully using chest and tricep power.
- Maintain control at the top, avoiding locking out the elbows forcefully.
- Repeat the motion for the desired number of repetitions.
Coaching Tips
Form Cues
- Drive chest up
- Elbows tucked slightly
- Maintain wrist position
- Press straight up
- Control the descent
Breathing
Inhale deeply as you lower the weight, maintain core bracing, and exhale forcefully as you press the bar back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower the bar until it slightly brushes the upper chest or clavicle region. Extend the elbows fully at the top without allowing the shoulders to lift off the bench.
Safety
Safety Notes
- Always ensure the Smith machine safeties are properly set.
- Start light, as the reverse grip can be challenging on wrists and elbows.
- Rack the bar immediately if pain is felt in the wrist or shoulder joint.
- Avoid using a grip too narrow or too wide to protect the joints.
Spotting
Not generally recommended; rely on the Smith machine safety catches set slightly above the chest.
Common Mistakes
- Bouncing the bar off the chest
- Failing to set safety stops
- Allowing wrists to collapse backward
- Flaring the elbows out wide
When to Avoid
- Acute shoulder or elbow pain
- Wrist or forearm issues that prohibit reverse grip
- Existing rotator cuff impingement
Flexibility Needed
- Adequate shoulder joint internal rotation and extension
Build Up First
- Familiarity with incline bench press technique
- Ability to maintain a strong reverse grip under load
Also known as
Reverse Grip Incline Press, Smith Reverse Incline Press
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