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 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 Reverse-grip Press

Smith Reverse-grip PressPlay demonstration
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.
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Ranked 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. 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

    59% 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 Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    55% 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 seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  3. Bench Dips

    3. Bench Dips

    55% 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, the same as the Smith Reverse-grip Press
  4. Dips - Triceps Version

    4. Dips - Triceps Version

    53% 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 seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  5. Stalder PressPlay demonstration

    5. Stalder Press

    48% 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 seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  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 Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  7. Incline Push-up Reverse Grip

    7. Incline Push-up Reverse Grip

    44% 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 Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Smith 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 seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  9. Incline Push-upPlay demonstration

    9. Incline Push-up

    41% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, 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 elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press
  10. Incline Push-up (On Box)Play demonstration

    10. Incline Push-up (On Box)

    41% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box 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 box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Reverse-grip Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Smith Reverse-grip Press

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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