The Smith Reverse-Grip Press is a variation of the traditional bench press exercise that targets the triceps, chest, and shoulders. This exercise is performed using a Smith machine, which allows for a more controlled and stable movement.
How to perform
To perform the Smith Reverse-Grip Press, follow these steps:1. Adjust the height of the bar on the Smith machine to chest level while lying on a flat bench positioned underneath the bar.
2. Grip the bar with an underhand grip, palms facing towards you, hands shoulder-width apart.
3. Lift the bar off the rack and position it directly above your chest, arms fully extended.
4. Lower the bar towards your chest in a slow and controlled manner, keeping your elbows close to your body and maintaining the reverse grip on the bar.
5. Once the bar touches your chest, press it back up to the starting position by extending your arms and contracting your chest muscles.
6. Repeat for the desired number of repetitions.
7. Ensure to maintain proper form throughout the exercise by keeping your back flat on the bench, feet flat on the floor, and elbows in line with your wrists.
8. Remember to breathe in as you lower the bar towards your chest and exhale as you press the bar back up.
9. Once you have completed your set, carefully rack the bar back onto the Smith machine.
It is important to start with a lighter weight to master the technique before gradually increasing the resistance. As with any exercise, ensure to warm up properly and consult with a fitness professional if you are unsure about your ability to perform the exercise safely.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.