Best Beginner Push Day Workouts With Smith Machine
About
The workout consists of structured push exercises designed to strengthen your chest, shoulders, and triceps.
It utilizes a Smith Machine, a piece of equipment with a guided barbell offering enhanced stability during movement.
Ideal for beginners, these exercises prioritize safe and accessible routines suitable for individuals with less than a year of experience.
Incorporating horizontal and vertical push mechanics, the program balances compound and isolation exercises aligning with the PPL methodology.
With tailored weight recommendations, individuals can safely learn proper form and progressively challenge their strength levels.
Workout 1
Chest, Shoulders, Triceps
Smith Machine Bench Press
17reps55lbs27reps55lbs37reps55lbs47reps55lbs57reps55lbs
Smith Machine One-Arm Upright Row
18reps20lbs28reps20lbs38reps20lbs
Smith Machine Close-Grip Bench Press
112reps45lbs212reps45lbs312reps45lbs
Smith Machine Incline Bench Press
112reps45lbs212reps45lbs
Smith Machine Overhead Shoulder Press
112reps30lbs212reps30lbs312reps30lbs
Smith Machine Decline Press
112reps45lbs212reps45lbs312reps45lbs
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Generate My PlanThe 6 Best Beginner 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, Weight18reps45lbs28reps45lbs38reps45lbs2. 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, Weight18reps40lbs28reps40lbs38reps40lbs3. 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, Weight18reps40lbs28reps40lbs38reps40lbs4. 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs5. 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, Weight18reps35lbs28reps35lbs38reps35lbs6. 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, Weight18reps40lbs28reps40lbs38reps40lbs
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