10 Best Smith Reverse-grip Press Alternatives for Limited Equipment

If you can't do the Smith Reverse-grip Press, use five alternatives: close-grip barbell bench, flat dumbbell press, incline dumbbell press, weighted dips, and decline push-ups. Focus on scapular retraction and press through the heel of the palm to load the pectorals. Cue: keep elbows at ~30–45° to protect the shoulders.

Original Exercise: Smith Reverse-grip Press

Smith Reverse-grip Press
Primary Muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Shoulders
How to Perform Smith Reverse-grip Press
  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.

Ranked Smith Reverse-grip Press Alternatives

Best Match
Smith Decline Reverse-grip Press

1. Smith Decline Reverse-grip Press

92% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Smith Incline Reverse-grip Press

2. Smith Incline Reverse-grip Press

91.4% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Smith Seated Shoulder Press

3. Smith Seated Shoulder Press

81% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Lever Shoulder Press V. 3

4. Lever Shoulder Press V. 3

81% Match
Delts Lever Intermediate Isolation
How to perform this exercise
  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.
Machine Shoulder (Military) Press

5. Machine Shoulder (Military) Press

80.4% Match
Delts Machine Intermediate Isolation
How to perform this exercise
  1. Sit down on the Shoulder Press Machine and select the weight.
  2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  4. Lower the handles slowly back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
Leverage Shoulder Press

6. Leverage Shoulder Press

79.9% Match
Delts Machine Intermediate Isolation
How to perform this exercise
  1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  2. Press the handles upward by extending through the elbow.
  3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Lever Standing Chest Press

7. Lever Standing Chest Press

77.2% Match
Pectorals Lever Intermediate Isolation
How to perform this exercise
  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.
Lever Chest Press

8. Lever Chest Press

74.9% Match
Pectorals Lever Beginner Isolation
How to perform this exercise
  1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
  2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
  3. Push the handles forward until your arms are fully extended, exhaling during the movement.
  4. Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
  5. Repeat for the desired number of repetitions.
Lever Incline Chest Press

9. Lever Incline Chest Press

74.9% Match
Pectorals Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the seat 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 with an overhand grip and position your hands slightly wider than shoulder-width apart.
  4. Push the handles forward and away from your body until your arms are fully extended.
  5. Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest.
Leverage Chest Press

10. Leverage Chest Press

74.9% Match
Pectorals Machine Beginner Isolation
How to perform this exercise
  1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
  2. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  3. Press the handles forward by extending through the elbow.
  4. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

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.

How to Choose the Right Substitute

Select a substitute by matching equipment, joint health, and training goals. For pure overload and strength, use barbell or heavy dumbbell presses and cue full scapular retraction and leg drive to stabilize the trunk. For shoulder issues, pick neutral-grip dumbbell presses or decline push-ups and keep elbows tucked ~30° to reduce impingement. To target the upper chest like the reverse-grip, prioritize an incline angle (20–30°) and press through the palms while maintaining a slight scapular depression to bias the clavicular head.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Smith Reverse-grip Press?

A feet-elevated (decline) push-up best approximates the upward chest bias of a reverse-grip press and emphasizes the clavicular pec fibers. Cue tight core, scapular retraction, and press with elbows at ~30° to keep tension on the upper chest and protect the shoulders.

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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