The Smith Decline Reverse-Grip Press is a weightlifting exercise that primarily targets the triceps, chest, and shoulders. Unlike traditional bench presses, this variation of the exercise involves using a reverse grip on the barbell, which can help to engage the triceps more effectively.
How to perform
To perform the Smith Decline Reverse-Grip Press, follow these step-by-step instructions:1. Set up a decline bench at a slight angle in the Smith machine, so that your head is lower than your feet when lying on the bench.
2. Position yourself on the bench and grip the barbell with a reverse grip, meaning your palms are facing towards you and your thumbs are wrapped around the bar.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Lower the barbell towards your chest in a controlled manner while keeping your elbows close to your body.
5. Once the barbell touches your chest or comes close to it, push it back up to the starting position by extending your arms and contracting your triceps.
6. Repeat for the desired number of repetitions.
7. Make sure to keep your core engaged throughout the exercise and maintain proper form to prevent injury.
8. Once you have completed your set, carefully rack the barbell back onto the machine.
It is important to start with a light weight when first attempting this exercise to ensure proper form and prevent strain or injury. As you become more comfortable with the movement, you can gradually increase the weight to continue challenging your muscles.
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.