10 Best Smith Reverse-grip Press Alternatives for Limited Equipment

The Smith Reverse-grip Press is done seated with a Smith machine. Ranked closest by our scoring: the Smith Decline Reverse-grip Press, the Smith Incline Reverse-grip Press and the Lever Standing Chest Press.

Smith Reverse-grip PressWatch the Smith Reverse-grip Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Reverse-grip Press

The steps for the Smith Reverse-grip Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Smith-machine · Intermediate · Compound

  1. Adjust the height of the smith machine bar to chest level.
  2. Stand facing the bar with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Step back and position yourself with a slight bend in your knees.
  5. Keep your chest up and core engaged throughout the exercise.
  6. Lower the bar towards your chest, keeping your elbows tucked in.
  7. Pause for a moment at the bottom, then push the bar back up to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Smith Reverse-grip Press Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Decline Reverse-grip PressPlay demonstration

    1. Smith Decline Reverse-grip Press

    92% match

    Pectorals · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Smith-machine
    How to perform it
    1. Adjust the smith machine to a decline position.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    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: pectorals, the same as the Smith Reverse-grip Press
    • Equipment: a machine, the same as the Smith Reverse-grip Press
    • Body position: lying on your back, not seated
  3. Smith Seated Shoulder PressPlay demonstration

    3. Smith Seated Shoulder Press

    81% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the pectorals.

    • Smith-machine
    How to perform it
    1. Adjust the seat height so that the handles are at shoulder level.
    2. Sit on the machine with your back against the pad and your feet flat on the floor.
    3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
    4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
    5. Press the handles up overhead until your arms are fully extended.
    6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
    7. 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: a machine, the same as the Smith Reverse-grip Press
    • Body position: seated, the same as the Smith Reverse-grip Press
  4. Lever Shoulder PressPlay demonstration

    4. Lever Shoulder Press

    81% match

    Delts · Intermediate · Compound

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

    • Lever
    How to perform it
    1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
    2. Sit on the machine with your back against the backrest and your feet flat on the floor.
    3. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
    4. Push the handles upward and forward until your arms are fully extended, but not locked.
    5. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
    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: delts, not pectorals
    • Equipment: a machine, the same as the Smith Reverse-grip Press
    • Body position: seated, the same as the Smith Reverse-grip Press
  7. Lever Standing Chest PressPlay demonstration

    7. Lever Standing Chest Press

    77% match

    Pectorals · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the pectorals.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your feet flat on the ground.
    2. Grasp the handles with an overhand grip and position your hands at chest level.
    3. Push the handles forward until your arms are fully extended, keeping your elbows slightly bent.
    4. Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement.
    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 Reverse-grip Press
    • Equipment: a machine, the same as the Smith Reverse-grip Press
    • Body position: standing, not seated

Why You Might Need a Smith Reverse-grip Press Alternative

You might substitute the Smith Reverse-grip Press for several practical reasons: lack of a Smith machine, wrist or shoulder pain from the supinated grip, or a desire for greater stabilizer recruitment. Free-weight presses increase transverse-plane control and demand scapular and rotator-cuff coordination, changing force vectors and pec activation. If you have wrist discomfort, choose neutral-grip dumbbell presses and cue a packed shoulder with scapular retraction. For rehab, pick low-range-of-motion presses or isometric holds to limit glenohumeral stress while still loading the pectoralis major and anterior deltoid.

Smith Reverse-grip Press FAQ

What muscles does Smith Reverse-grip Press work?

The exercise primarily targets the pectoralis major (both clavicular and sternal heads), with secondary stress on the anterior deltoid and triceps brachii. The supinated grip shifts the bar path slightly higher, increasing clavicular head recruitment; cue scapular retraction and press through the heel of the palm to maximize pec loading.

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

Yes. You can achieve equal or greater hypertrophy by using progressive overload across alternatives like incline presses, weighted dips, and heavy dumbbell presses. Prioritize consistent loading, full range of motion, and technique cues, scapular retraction, controlled eccentric phase, and deliberate pressing, to drive pec activation and growth.

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