Best Beginner Chest And Back Workouts With Smith Machine

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 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

1. Stand with feet shoulder-width apart and bar at knee height.
2. Engage your core and hinge at your hips while bending your knees to reach for the bar.
3. Grab the bar with palms facing you.
4. Lift the bar by bending your elbows to bring it to your belly button level.
5. Lower the bar back to knee height and repeat.

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 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.

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.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.