Best Advanced Chest And Back Workouts With Smith Machine
About
The Smith Machine is a versatile piece of gym equipment featuring a barbell fixed to tracks, which allows for controlled and stable movement during exercises.
This workout is designed for advanced lifters with over four years of experience and includes complex exercises requiring skill and knowledge of form.
The pectoral and back muscle groups are targeted through pushing and pulling movements such as horizontal presses and pull variations, which balance opposing muscle activation.
By engaging both sides of the torso, this session focuses on developing strength and symmetry in these key areas.
Workout 1
Chest, Back
Smith Machine Bench Press
14reps120lbs24reps120lbs34reps120lbs44reps120lbs54reps120lbs
Smith Machine Bent Over Row
18reps75lbs28reps75lbs38reps75lbs
Inverted Row
16reps26reps36reps46reps56reps
Smith Machine Incline Bench Press
110reps90lbs210reps90lbs
Smith Machine Decline Press
112reps90lbs212reps90lbs312reps90lbs
The 5 Best Advanced Chest and Back Exercises with Smith Machine
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChest
Smith Machine
Flat BenchThe Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs2. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs3. Smith Machine Incline Bench Press
SETS LOGGED747,394Chest Strength92 mScoreChestSmith MachineThe Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
How to do it
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs4. Smith Machine Decline Press
SETS LOGGED121,517Chest Strength87 mScoreChestSmith Machine
Decline BenchThe Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
How to do it
The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs5. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight18reps28reps38reps48reps
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