Smith Machine Reverse-Grip Press
The flat Smith machine press with the bar held underhand; the bar lands lower on the chest and the elbows stay closer to the body than in a normal grip.
How to do it
Setup
Flat bench under the Smith bar, underhand grip a little wider than the shoulders, bar path over the lower chest.
Steps
- Unhook and lower the bar to the bottom of the chest.
- Keep the elbows tucked and the wrists straight.
- Press to lockout and turn the bar back onto the hooks.
Common mistakes
Bar landing on the upper chest: with this grip it touches low. Wrists bending back: stack them under the bar. Loading like a normal-grip press: start light; the reverse grip needs practice.
Breathing
Inhale down, exhale pressing.
