Smith Decline Reverse-Grip Press

Pectoralis MajorSmith MachineBeginner
Lie down on the decline bench with your feet securely placed on the footrest. Grasp the barbell with an underhand grip, hands slightly wider than shoulder-width apart. Extend your arms fully to lift the barbell off the rack and position it above your chest. Inhale and slowly lower the barbell towards your upper chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement, then exhale and push the barbell back up to the starting position. Repeat for the desired number of repetitions.

How to perform the Smith Decline Reverse-Grip Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Decline Reverse-Grip Press using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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