Smith Reverse-Grip Press

Setup

1. 01Set a flat bench under the Smith bar with eyes roughly under the bar.
2. 02Take an underhand grip at about shoulder width, thumbs wrapped.
3. 03Align the bench so the bar meets the lower to mid chest at the bottom.
4. 04Set the safety stops and pin the shoulder blades before unhooking.

Execution

1. 01Rotate the bar off the hooks and settle it above the chest.
2. 02Lower under control with elbows tracking close to the torso.
3. 03Touch the bar lightly to the lower or mid chest.
4. 04Press back to full lockout along the fixed rails.

Checkpoints

• -The grip stays fully closed around the bar every rep.
• -Elbows stay tucked at roughly 30 to 45 degrees from the torso.
• -The wrists stay as straight as the supinated grip allows.
• -Shoulder blades stay pinned to the bench through lockout.

Common mistakes

• -Taking the grip too wide, which cranks on the wrists.
• -Loading it like a normal bench press from day one.
• -Letting the bar drift toward the belly at the touch.
• -Testing the variation without setting the safety stops.