The Smith Incline Reverse-Grip Press is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. The reverse-grip position places more emphasis on the upper chest and helps activate the triceps more effectively.
How to perform
To perform the Smith Incline Reverse-Grip Press, follow these step-by-step instructions:1. Set up an incline bench at a moderate incline on a Smith machine.
2. Lie back on the bench and grip the barbell with an underhand grip (palms facing towards you) slightly wider than shoulder-width apart.
3. Unrack the barbell and hold it directly above your chest with your arms fully extended.
4. Lower the barbell towards your upper chest while keeping your elbows close to your body and maintaining a controlled descent.
5. Pause briefly at the bottom of the movement, then press the barbell back up to the starting position by fully extending your arms.
6. Repeat for the desired number of repetitions.
7. Remember to keep your core engaged and maintain a stable body position throughout the exercise.
It is important to start with a lighter weight to ensure proper form and gradually increase the weight as needed. Also, ensure that the incline bench is securely set in place and the barbell is balanced on the Smith machine before beginning the exercise.
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.