Best Chest And Back Workouts With Smith Machine To Build Muscle Mass
About
Smith Machines are versatile gym equipment featuring a barbell fixed to vertical tracks, allowing controlled motion for various exercises.
Incorporating chest exercises such as presses and flys can effectively target the pectoral muscle group, emphasizing horizontal movement patterns.
Simultaneously, back exercises like rows and pull-ups engage the upper posterior torso muscles for comprehensive development.
Through the combination of these opposing muscle groups, balanced hypertrophic adaptations can be achieved within a program designed for muscle mass growth.
Workout 1
Chest, Back
Smith Machine Bench Press
17reps75lbs27reps75lbs37reps75lbs47reps75lbs57reps75lbs
Smith Machine Bent Over Row
111reps55lbs211reps55lbs311reps55lbs
Inverted Row
15reps25reps35reps45reps55reps
Smith Machine Incline Bench Press
114reps55lbs214reps55lbs
Smith Machine Decline Press
114reps65lbs214reps65lbs314reps65lbs
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Generate My PlanThe 5 Best Chest and Back Exercises with Smith Machine to Build Muscle Mass
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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, 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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