Intermediate
SMITH REVERSE-GRIP PRESS
Chest
Body Part
Pectorals
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the height of the smith machine bar to chest level.
2
Step:2 Stand facing the bar with your feet shoulder-width apart.
3
Step:3 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4
Step:4 Step back and position yourself with a slight bend in your knees.
5
Step:5 Keep your chest up and core engaged throughout the exercise.
6
Step:6 Lower the bar towards your chest, keeping your elbows tucked in.
7
Step:7 Pause for a moment at the bottom, then push the bar back up to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
