Best Chest And Back Workouts With Smith Machine For Women
About
The Smith machine is a versatile piece of gym equipment designed with a fixed bar path, offering stability and assistance during various exercises.
This workout focuses on both chest and back muscle groups, ensuring a balanced approach to strengthening opposing movements of the torso.
For women, the prescribed repetitions and weights are calculated based on average metrics (5'5", 140lbs, 34 years old), while acknowledging significant variation in individual performance.
Chest exercises predominantly involve motions such as horizontal presses targeting the pectoral muscles, whereas back exercises emphasize pulling actions like rows.
Including both types of exercises fosters a comprehensive routine for functional and aesthetic improvement.
Workout 1
Chest, Back
Smith Machine Bench Press
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Smith Machine Bent Over Row
18reps40lbs28reps40lbs38reps40lbs
Inverted Row
15reps25reps35reps45reps55reps
Smith Machine Incline Bench Press
112reps25lbs212reps25lbs
Smith Machine Decline Press
112reps25lbs212reps25lbs312reps25lbs
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Generate My PlanThe 5 Best Chest and Back Exercises with Smith Machine for Women
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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, Weight18reps30lbs28reps30lbs38reps30lbs2. 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, Weight18reps35lbs28reps35lbs38reps35lbs3. 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, Weight18reps30lbs28reps30lbs38reps30lbs4. 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, Weight18reps30lbs28reps30lbs38reps30lbs5. 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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