Best Beginner Upper Body 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 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

1. Stand upright and grab the bar of the Smith machine with your right arm, just outside your shoulder, resting it on your thighs.
2. Unhook the bar and pull it up towards your chest by bending your right elbow.
3. Keep your back straight and lower the bar back to your thighs after reaching chest height. Repeat on the left side.

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.

How to do it

1. Set the Smith Machine bar at shoulder height.
2. Sit under the bar with it at chest level.
3. Position your elbows under the bar and palms facing up, then stand up to lift the bar.
4. Engage your core and press the bar straight up until your arms are fully extended above your head.
5. Lower the bar back to the starting position at chest level.

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.

How to do it

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently 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.

The Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.

How to do it

1. Stand tall with your feet shoulder-width apart and the Smith machine bar at mid-thigh height.
2. Grip the bar with your hands shoulder-width apart and keep your arms extended. Bend your knees slightly.
3. Unhook the bar and engage your core to keep a straight back.
4. Lift your shoulders up towards your ears while keeping your chest out.
5. Lower your shoulders back to the starting position.

The Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Grip the Smith Machine bar with extended arms, resting it on your thighs.
3. Keep the bar close to your body and lift it by bending your elbows toward the ceiling.
4. Maintain a neutral spine during the movement.
5. Lift the bar to chest height, then lower it back to your thighs.

The Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.

How to do it

1. Stand with your feet shoulder-width apart and set the bar on the Smith machine at mid-thigh height.
2. Reach behind you to grab the bar with both hands, keeping your arms straight and palms facing behind you.
3. Unhook the bar and stand up straight while tightening your core to maintain good posture.
4. Lift your shoulders towards your ears, keeping your chest up and shoulders back.
5. Lower your shoulders back to the starting position.