Smith Machine Reverse-Grip Bench Press
Differentiation: Mechanics
This variation of a Lying Chest Press is unique from other Lying Chest Press exercises. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance the bar, (like you would need to do when performing a Reverse Grip Bench Press on a flat bench using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each pectoral muscle contraction, rather than technique.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith Bar and swivel hooks at the correct height.
3) Set the safety stops at the lowest possible position for the movement.
4) Load plates onto the Smith Bar.
5) Position the flat bench in the middle of the Smith Machine - so that your upper chest is directly under the smith machine bar.
6) Lie on your back lengthwise on the flat bench.
7) Place your feet flat on the floor, shoulder-width apart.
8) Grasp the bar with your hands approximately shoulder-width apart - with your palms facing your head.
9) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lower the bar down, using a slow and controlled movement
3) ...until the bar is slightly above your chest.
4) Then, flexing your pecs, inhale while you push the bar back upward
5) ...until your arms are fully extended.
6) Squeeze your pecs and hold for a count of two seconds
7) Repeat for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Be sure to constantly squeeze your pecs, as the Smith Machine allows for more focus on contracting the muscle and less worry about technique.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your palms facing your head.
Keep your elbows flared outward.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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