10 Best Smith Incline Reverse-grip Press Alternatives for Chest Growth

The Smith Incline Reverse-grip Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Chest Dip, the Incline Reverse Grip Push-up and the Incline Push-up Reverse Grip.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Incline Reverse-grip Press

Smith Incline Reverse-grip PressPlay demonstration
Primary muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Smith Incline Reverse-grip Press
  1. Adjust the seat of the smith machine to a comfortable incline angle.
  2. Sit on the machine with your back against the pad and your feet flat on the ground.
  3. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
  4. Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
  5. Pause for a moment when the bar is just above your chest.
  6. Push the bar back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
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Ranked Smith Incline Reverse-grip Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Incline Reverse-grip Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Chest DipPlay demonstration

    1. Chest Dip

    60% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Incline Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the pectorals.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  3. Dips - Triceps Version

    3. Dips - Triceps Version

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  4. Stalder PressPlay demonstration

    4. Stalder Press

    49% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  5. Bench Dips

    5. Bench Dips

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not lying on your back
  6. Incline Reverse Grip Push-upPlay demonstration

    6. Incline Reverse Grip Push-up

    45% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Incline Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  7. Incline Push-up Reverse Grip

    7. Incline Push-up Reverse Grip

    45% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Incline Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  8. Reverse DipPlay demonstration

    8. Reverse Dip

    44% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  9. Ring DipsPlay demonstration

    9. Ring Dips

    41% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: a suspension trainer, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press
  10. Handstand Push-upPlay demonstration

    10. Handstand Push-up

    40% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not pectorals
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not lying on your back
    • Balance: harder to stay steady on than the Smith Incline Reverse-grip Press

Why You Might Need a Smith Incline Reverse-grip Press Alternative

You might swap the Smith Incline Reverse-grip Press because of limited Smith-machine access, wrist discomfort from the underhand grip, shoulder pain, or a desire for unilateral work and better range of motion. Reverse grip shifts load to the clavicular fibers and alters elbow tracking; if that causes irritation, a neutral-grip dumbbell press or cable incline press lets you adjust wrist rotation and scapular position. For rehab, choose exercises that reduce horizontal shear and allow a natural bar path. Cue: retract the scapula and lower the load slowly to emphasize eccentric control and pec stretch.

How to Choose the Right Smith Incline Reverse-grip Press Substitute

Select a substitute by matching the movement plane, hand position, and stability needs to your goal. For maximal upper-pec hypertrophy prefer an incline angle of 30–45° and a grip that allows a slight under- or neutral rotation to stress the clavicular head. If you need stability training or to fix imbalances, use unilateral landmine or dumbbell presses and focus on a full, controlled ROM. Cue: keep your ribs down, tuck elbows about 45° and pause briefly at the bottom to increase pec time under tension.

Smith Incline Reverse-grip Press FAQ

What muscles does Smith Incline Reverse-grip Press work?

The movement emphasizes the clavicular head of the pectoralis major, with substantial assistance from the anterior deltoid and triceps brachii. The reverse grip shifts elbow tracking closer to the torso, increasing upper-pec activation and changing shoulder joint torque compared with a standard grip.

Can I build muscle without doing Smith Incline Reverse-grip Press?

Yes, you can build upper-chest mass with other incline pressing patterns, cables, and bodyweight variations that produce similar horizontal and upward force vectors. Prioritize progressive overload, 30–45° incline angles, controlled eccentrics, and proper elbow tuck to target the same muscle fibers.

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