Best Chest And Back Workouts With Smith Machine For Men
About
Smith machine workouts are an effective method for developing your chest and back muscles.
These exercises use a Smith machine—equipment that provides added stability with a fixed barbell path, enabling controlled and focused movements.
For chest development, exercises emphasize horizontal pressing and shoulder adduction, targeting the pectoral region.
Back exercises incorporate pulling motions, working muscles across the upper back.
Designing a regimen that alternates between these muscle groups ensures balanced push-and-pull training.
Weight and repetitions can be adjusted based on an average male's statistics (5’10”, 180lbs, 35 years old), though adaptability to individual capabilities is essential.
Workout 1
Chest, Back
Smith Machine Bench Press
15reps90lbs25reps90lbs35reps90lbs45reps90lbs55reps90lbs
Smith Machine Bent Over Row
18reps65lbs28reps65lbs38reps65lbs
Inverted Row
15reps25reps35reps45reps55reps
Smith Machine Incline Bench Press
112reps65lbs212reps65lbs
Smith Machine Decline Press
113reps65lbs213reps65lbs313reps65lbs
The 5 Best Chest and Back Exercises with Smith Machine for Men
Ranked By
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, Weight18reps60lbs28reps60lbs38reps60lbs2. 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, Weight18reps55lbs28reps55lbs38reps55lbs3. 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, Weight18reps50lbs28reps50lbs38reps50lbs4. 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, Weight18reps55lbs28reps55lbs38reps55lbs5. 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, Weight17reps27reps37reps47reps
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