smith incline reverse-grip press: technique and muscles worked

Animated demonstration of smith incline reverse-grip press

How to do this exercise

Step:1 Adjust the seat of the smith machine to a comfortable incline angle.
Step:2 Sit on the machine with your back against the pad and your feet flat on the ground.
Step:3 Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
Step:4 Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
Step:5 Pause for a moment when the bar is just above your chest.
Step:6 Push the bar back up to the starting position, fully extending your arms.
Step:7 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Chest
Target muscle: Clavicular pectoralis (upper chest)
Secondary muscle: Triceps Lateral deltoid Sternal pectoralis (mid chest)Costal pectoralis (lower chest)

Hypertrophy grade

Good8 / 10

Nemeo’s take

The supinated inclined press (palms towards the face) is a formidable exercise for targeting the top of the pectorals (clavicular beam). The Smith Machine is essential here because the reverse grip can be unstable with a free bar. By changing the orientation of the hands, you change the path of the elbows, which places the upper chest in a position for optimal mechanical stretch and contraction. It is the “big brother” of the relief: it fills the gap under the collarbones while strongly requesting the triceps.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith incline reverse-grip press

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