Smith Reverse-grip Press

pectoralschestsmith machine

Learn how to do the Smith Reverse-grip Press with proper form and technique. This smith machine exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.

Smith Reverse-grip Press exercise demonstration showing proper form

How to Do the Smith Reverse-grip Press

Follow these steps to perform the Smith Reverse-grip Press with correct form:

  1. 1Adjust the height of the smith machine bar to chest level.
  2. 2Stand facing the bar with your feet shoulder-width apart.
  3. 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. 4Step back and position yourself with a slight bend in your knees.
  5. 5Keep your chest up and core engaged throughout the exercise.
  6. 6Lower the bar towards your chest, keeping your elbows tucked in.
  7. 7Pause for a moment at the bottom, then push the bar back up to the starting position.
  8. 8Repeat for the desired number of repetitions.

Smith Reverse-grip Press Muscles Worked

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
smith machine
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Reverse-grip Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Reverse-grip Press work?

The Smith Reverse-grip Press primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.

What equipment do I need for the Smith Reverse-grip Press?

The Smith Reverse-grip Press requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Reverse-grip Press with proper form?

Start by Adjust the height of the smith machine bar to chest level. Stand facing the bar with your feet shoulder-width apart. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Reverse-grip Press?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Smith Reverse-grip Press?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Reverse-grip Press best for?

The Smith Reverse-grip Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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