Best Advanced Push Day Workouts With Smith Machine
About
Smith Machines are versatile pieces of equipment featuring a barbell fixed on tracks, providing stability and a controlled bar path for exercises. Advanced workouts typically involve complex movements requiring significant weightlifting experience, usually more than four years, with tailored reps and weights for enhanced progression. Push exercises focus on horizontal and vertical movement patterns, engaging the chest, shoulders, and triceps through compound and isolation exercises. Combining these elements in a well-structured workout can effectively target key muscle groups while delivering a comprehensive training session.
Workout 1
Chest, Shoulders, Triceps
Smith Machine Bench Press
14reps120lbs24reps120lbs34reps120lbs44reps120lbs54reps120lbs
Smith Machine One-Arm Upright Row
18reps35lbs28reps35lbs38reps35lbs
Smith Machine Close-Grip Bench Press
111reps75lbs211reps75lbs311reps75lbs
Smith Machine Incline Bench Press
110reps90lbs210reps90lbs
Smith Machine Overhead Shoulder Press
114reps55lbs214reps55lbs314reps55lbs
Smith Machine Decline Press
112reps90lbs212reps90lbs312reps90lbs
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Generate My PlanThe 6 Best Advanced Push Day Exercises with Smith Machine
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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 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, Weight18reps65lbs28reps65lbs38reps65lbs3. 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, Weight18reps65lbs28reps65lbs38reps65lbs4. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShouldersSmith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs5. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs6. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTricepsSmith MachineFlat BenchThe Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs
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