Are you struggling to build your chest and triceps despite doing countless reps of standard bench presses? It’s time to switch things up and give the Smith decline reverse close grip bench press a try. Many people hit a plateau in their chest and tricep gains because they only focus on traditional exercises like the bench press. Don’t worry, you’re not alone. This is a common issue for fitness enthusiasts who want to see real results. The good news is that by incorporating the Smith decline reverse close grip bench press into your routine, you can break through that plateau and build a stronger, more defined chest and triceps. In this post, I’ll walk you through everything you need to know to properly execute this exercise and get the most out of it.
Smith Machine Decline Reverse Close Grip Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Pectoralis Major – Clavicular, Deltoid – Anterior, Triceps Brachii
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Smith Machine Decline Reverse Close Grip Bench Press Instructions
- Position the Smith machine bar a few inches below shoulder height.
- Position yourself on the decline bench with your feet flat on the floor and your torso slightly above the decline bench.
- Grip the bar with a reverse (palms facing inwards) close grip (hands should be closer than shoulder width apart).
- Unlock the bar and press it up, extending your arms.
- Slowly lower the bar down to your chest, keeping your elbows close to your body.
- Push the bar back up to the starting position.
- Repeat for desired number of repetitions.
- Lock the bar when finished.
Video Tutorial
Smith Machine Decline Reverse Close Grip Bench Press Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brach
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- None
Antagonist Stabilizers
- None
Benefits of Smith Machine Decline Reverse Close Grip Bench Press
The Smith Machine Decline Reverse Close Grip Bench Press is an ideal exercise for targeting the pectoralis major – sternal muscle. This exercise is great for increasing chest strength and adding mass to the chest, as it puts a great deal of tension on the muscle. It works the chest muscles from a unique angle, allowing for greater range of motion and improved muscle activation. Furthermore, it also helps to improve shoulder stability and posture, making it an excellent choice for overall chest development.
Tips for Performing Smith Machine Decline Reverse Close Grip Bench Press
Now that you understand the proper form and technique for performing the Smith Machine Decline Reverse Close Grip Bench Press, here are some tips to help you maximize your workout and reap the benefits of this powerful exercise.
- Ensure Proper Form: To maximize the effectiveness of the Smith Machine Decline Reverse Close Grip Bench Press, it is essential to maintain proper form. Start by setting up the barbell on the Smith Machine at a slightly lower height than normal. Lie flat on the bench and ensure your feet are firmly planted on the floor. Tighten your core muscles and grip the barbell with your hands slightly wider than shoulder-width apart and your palms facing each other.
- Avoid Momentum: To get the most out of the Smith Machine Decline Reverse Close Grip Bench Press, it is important to avoid using momentum to lift the weight. Focus on using a slow and controlled movement when pushing the barbell up and down to engage the correct muscles.
- Increase Weight Gradually: Adding weight too quickly can lead to injury or fatigue before you have maximized the benefits of the exercise. Increase the weight gradually over time, allowing your body to adjust and become stronger with each repetition.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to avoid common mistakes when performing the Smith Machine Decline Reverse Close Grip Bench Press exercise, as these can lead to injury and impede your progress. Below are some of the most common mistakes to watch out for when doing this exercise.
- Not keeping your elbows tucked in close to your body: When performing this exercise, it is important to keep your elbows close to your body to reduce strain on the shoulder joint and to ensure that you are targeting the correct muscles.
- Using a weight that is too heavy: As with any exercise, it is important to use a weight that is challenging but also manageable. If the weight is too heavy, you risk injury or not being able to perform the exercise with proper form.
- Not engaging your core: Engaging your core muscles will help stabilize your body and enable you to perform the exercise more effectively. Without engaging the core, you may struggle to complete the movement and be less likely to see results.
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Variations and Complementary Exercises
There are many variations, complementary, and alternative exercises that can help to target the same muscles as the Smith Machine Decline Reverse Close Grip Bench Press. The following list details some of the most popular and effective exercises to incorporate into your workout routine:
Smith Machine Bench Press
The Smith Machine Bench Press is a great complementary exercise to the Smith Machine Decline Reverse Close Grip Bench Press. This exercise allows you to work the same muscles as the decline reverse close grip bench press, but in a slightly different way. It uses a barbell fixed on a Smith machine so the barbell can only move in a vertical line. This forces you to use more of your stabilizing muscles than you would with a free-weight bench press. It is also safer than free-weight bench pressing as the barbell is fixed, reducing the risk of injury. The Smith Machine Bench Press also allows you to focus on specific areas of the chest and triceps, making it an excellent alternative exercise to the decline reverse close grip bench press.
Pec Deck (Machine)
The Pec Deck machine is a great complementary or alternative exercise for the Smith Machine Decline Reverse Close Grip Bench Press. The Pec Deck machine allows users to safely and effectively target their chest muscles. It isolates the muscles, allowing for more controlled and focused movement. This is especially beneficial when performing a decline exercise as it allows users to keep their body in a safe, neutral position while working their chest muscles. The machine also provides support to the user’s back and shoulders, helping to prevent potential injury. In addition, the Pec Deck machine is an effective tool for increasing chest strength and size.
Lever Seated Fly (Machine)
The Lever Seated Fly (Machine) is a great alternative or complementary exercise to the Smith Machine Decline Reverse Close Grip Bench Press. It works the same muscles but in a different way, as it allows for greater range of motion and activation of the chest muscles. The Lever Seated Fly is performed seated on a machine with levers attached to the arms. The arms are moved outwards in an arc-like motion until they are parallel with the ground, creating tension and contraction of the chest muscles. This machine can be adjusted for various resistances, allowing for a wide range of difficulty levels. This makes it a great addition to any strength training program, as it allows for progressive overload and development of the chest muscles.
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Smith Machine Decline Bench Press
The Smith Machine Decline Bench Press is a great complementary exercise to the Smith Machine Decline Reverse Close Grip Bench Press. By performing the Smith Machine Decline Bench Press, you can target the same muscles as the Smith Machine Decline Reverse Close Grip Bench Press but with a slightly different angle and range of motion. This exercise allows you to focus on your chest muscles, as well as your triceps, while also working your core muscles for stabilization. It also helps to improve your overall balance and stability. The Smith Machine Decline Bench Press is an excellent alternative to the Smith Machine Decline Reverse Close Grip Bench Press for those who are looking for a new way to challenge themselves and build strength.
Smith Machine Decline Reverse Grip Press
The Smith Machine Decline Reverse Grip Press is an excellent complement to the Smith Machine Decline Reverse Close Grip Bench Press. This exercise works the triceps and chest muscles, as well as the shoulder muscles, in a slightly different way. The exercise is performed by positioning the hands on the bar in a reverse grip and then lowering it slowly to the chest before pushing back up. This exercise is great for targeting the lower portion of the chest, as well as the triceps and shoulders, and can be used as a substitute or an alternative for the Smith Machine Decline Reverse Close Grip Bench Press.
Weighted Tricep Dips
Weighted Tricep Dips are a great complementary or alternative exercise to the Smith Machine Decline Reverse Close Grip Bench Press. This exercise involves lowering yourself down from an elevated surface with your arms supporting your bodyweight, while keeping your elbows close to your sides. As you lower yourself down, be sure to maintain good form and keep your back straight. You can add weight to this exercise for added difficulty by placing a plate on your lap. Weighted Tricep Dips work the triceps, as well as the chest and shoulders, which make them a great option for those looking to target these muscles in addition to the chest and triceps targeted by the Smith Machine Decline Reverse Close Grip Bench Press.
Find More Chest Exercises Here
Opposing Complementary Exercises
It is important to complete a few other exercises to round out your workout and provide the opposing muscles with a good workout as well. Below is a list of exercises that will help you do just that.
Cable Rope Face Pull
The Cable Rope Face Pull is an excellent complementary exercise to the Smith Machine Decline Reverse Close Grip Bench Press. This exercise works the opposing muscle groups by targeting the upper back, rear deltoids, and rotator cuff muscles. By using the cable rope, the user can perform a dynamic pull which also works the core and shoulder stabilizers while also providing resistance in a different plane of motion. This helps to further engage the muscles in the upper back and shoulder area, providing a more comprehensive workout for these areas.
Dumbbell One Arm Rear Deltoid Row
The Dumbbell One Arm Rear Deltoid Row is a great complement to the Smith Machine Decline Reverse Close Grip Bench Press as it works the opposing muscle group. This exercise targets the muscles of the back, specifically the rear deltoids, rhomboids and middle trapezius. It is important to keep the core tight and the back flat while performing this exercise in order to ensure proper form and maximize results. To complete the exercise, hold a dumbbell in one hand and kneel on an exercise bench. Keeping your arm straight and perpendicular to your body, pull the weight up towards your shoulder while squeezing your shoulder blades together. Slowly lower the weight back to the starting position and repeat with the other arm. By combining this exercise with the Smith Machine Decline Reverse Close Grip Bench Press, you will be able to effectively target both the front and back of your shoulders for a well-rounded workout.
Dumbbell Rear Deltoid Raise
The Dumbbell Rear Deltoid Raise is a great exercise to complement the Smith Machine Decline Reverse Close Grip Bench Press. This exercise works the rear deltoids, which are the opposing muscle group of the pecs worked in the Smith Machine Decline Reverse Close Grip Bench Press. By doing this exercise, you will be working on strengthening and developing your back muscles which will help to improve posture and provide balance between the front and back of your body. Additionally, as the rear deltoids are a smaller muscle group than the pecs, this exercise will help to add definition and shape to your back muscles.
Transform Your Triceps with the Smith Decline Reverse Close Grip Bench Press
The triceps are an essential muscle group in many upper body workouts, but they can be difficult to target with traditional tricep exercises. Luckily, the Smith Decline Reverse Close Grip Bench Press is an excellent solution to this problem. By utilizing a decline position and reverse grip, this exercise works the triceps in a unique way and allows for increased tension on the muscle. Incorporating this exercise into your routine can help you achieve impressive tricep gains and take your upper body workouts to the next level.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Machine Exercises
