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Smith Machine Reverse-Grip Bench Press
- 1 - Set a flat bench under the Smith machine bar so the bar is positioned over your lower-to-mid chest when lying down.
- 2 - Lie on the bench with your feet flat on the floor, shoulder blades pulled back and down, and a slight natural arch in your lower back.
- 3 - Grip the bar with an underhand grip, hands slightly wider than shoulder-width, and keep your wrists stacked over your elbows.
- 4 - Rotate the bar to unrack it, then hold it above your chest with your arms extended but not aggressively locked out.
- 5 - Lower the bar in a controlled motion toward your lower chest while keeping your elbows tucked slightly in front of your torso.
- 6 - Press the bar upward along the Smith machine track until your arms are extended, focusing on driving through the chest and triceps.
- 7 - Repeat for the desired number of repetitions, then safely rotate the bar back into the hooks before sitting up.
