Best Advanced Chest Workouts With Weight Machines

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.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together.
2. Make sure your head, shoulders, and butt stay on the bench.
3. Place your feet flat on the ground and keep your knees bent.
4. Position the bar over your chest, holding it just outside shoulder-width with an overhand grip.
5. Engage your core and unhook the bar, lowering it slowly towards your chest while keeping your elbows at a 45-degree angle.
6. Touch your chest gently with the bar, then exhale and push it back to the starting position.

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.

How to do it

1. Set the bench at a 40-60 degree incline and lie back, squeezing your shoulder blades together.
2. Plant your feet firmly on the ground beneath your knees and keep your back in contact with the bench.
3. Position the Smith machine bar over your chest with a shoulder-width grip and keep your core tight.
4. Unhook the bar and lower it towards your chest by bending your elbows at a 45-degree angle.
5. Touch the bar gently to your chest, then press it back up to the starting position.

The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.

How to do it

1. Sit upright in the machine with your shoulders squeezed together and feet flat on the ground.
2. Ensure your back is in contact with the machine all the way from your head to your butt.
3. Hold the handles with an overhand grip, slightly wider than shoulder-width.
4. Brace your core and push the handles up until your arms are fully extended at a 45-degree angle.
5. Lower the handles back to the starting position.

The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.

How to do it

1. Sit upright in the fly machine with your shoulder blades squeezed together and feet flat on the ground, shoulder-width apart.
2. Ensure your back is against the pad, keeping contact with your head, shoulders, and butt.
3. Engage your core to maintain a neutral spine position.
4. Hold the handles with palms facing forward.
5. With slightly bent elbows, move your arms in a wide arc to bring the handles together.
6. Slowly return to the starting position.

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.

How to do it

1. Lie back on a decline bench, squeezing your shoulder blades together and securing your legs to the bench.
2. Keep your head, shoulders, and butt in contact with the bench at all times.
3. Position the Smith Machine bar over your lower chest and grip it shoulder-width with an overhand grip.
4. Brace your core, unhook the bar, and lower it towards your chest by bending your elbows at a 45-degree angle.
5. Lightly touch your chest with the bar, then exhale and push it back to the starting position.