Best Beginner Chest And Back Workouts With Smith Machine
About
This workout employs the Smith Machine, a versatile equipment with a barbell fixed to guided tracks, which enhances stability during performance and mitigates undue risks.
Designed specifically for beginners—with less than one year of experience—it streamlines complex barbell techniques to foster skill development and promote muscle engagement.
The primary target is the chest, focusing on muscles along the upper front of the torso, utilizing horizontal presses to stimulate the pectoral muscles comprehensively.
Additionally, exercises address the back musculature, encouraging superior pulling mechanics and scapular stability through controlled rows and extensions.
Combining chest and back movements ensures a balanced workout that engages opposing muscle groups, fostering overall torso strength and symmetry.
Individual progression and starting weights may vary according to personal capabilities and physical condition.
Workout 1
Chest, Back
Smith Machine Bench Press
17reps55lbs27reps55lbs37reps55lbs47reps55lbs57reps55lbs
Smith Machine Bent Over Row
18reps45lbs28reps45lbs38reps45lbs
Inverted Row
14reps24reps34reps44reps54reps
Smith Machine Incline Bench Press
112reps45lbs212reps45lbs
Smith Machine Decline Press
112reps45lbs212reps45lbs312reps45lbs
The 5 Best Beginner 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, Weight18reps45lbs28reps45lbs38reps45lbs2. 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, Weight18reps40lbs28reps40lbs38reps40lbs3. 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, Weight18reps40lbs28reps40lbs38reps40lbs4. 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, Weight18reps40lbs28reps40lbs38reps40lbs5. 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, Weight17reps27reps37reps
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