Best Chest And Back Workouts With Weight Machines To Get Lean And Burn Fat
About
This workout consists of utilizing weight machines to target the chest and back muscle groups.
Machines provide stability and controlled movement patterns, making them effective for both beginners and experienced individuals.
The workout focuses on movements that engage the pectoral muscles through presses and flys and the upper back muscles through pulling exercises such as rows and pulldowns.
Designed to promote fat burning and maintain muscle mass, this routine incorporates low weight with higher repetitions while keeping your heart rate elevated.
By training the chest and back together, you address complementary push and pull dynamics, ensuring a balanced and effective session.
Workout 1
Chest, Back
Machine Bench Press
19reps65lbs29reps65lbs39reps65lbs49reps65lbs
Inverted Row
16reps26reps36reps46reps
Machine Row
110reps40lbs210reps40lbs310reps40lbs
Machine Fly
112reps65lbs212reps65lbs
Smith Machine Bench Press
112reps65lbs212reps65lbs312reps65lbs
Smith Machine Bent Over Row
112reps55lbs212reps55lbs312reps55lbs
Smith Machine Incline Bench Press
110reps65lbs210reps65lbs310reps65lbs
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Back, Chest
Assisted Wide Grip Pull Up
18reps-30lbs28reps-30lbs38reps-30lbs48reps-30lbs
Smith Machine Decline Press
111reps75lbs211reps75lbsMachine Bench Press
110reps65lbs210reps65lbs310reps65lbs
Assisted Chin Up
112reps-45lbs212reps-45lbs
Assisted Neutral Grip Pull Up
112reps-45lbs212reps-45lbs312reps-45lbs
Assisted Pull Up
112reps-40lbs212reps-40lbs312reps-40lbsMachine Fly
112reps65lbs212reps65lbs312reps65lbs
The 12 Best Chest and Back Exercises with Weight Machines to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Machine Bench Press
SETS LOGGED1,758,222Chest Strength68 mScoreChest
Bench Press MachineThe Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
How to do it
The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs2. Machine Fly
SETS LOGGED3,127,998Chest Strength97 mScoreChest
Fly MachineThe Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
How to do it
The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs3. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
Barbells
Smith 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, Weight17reps27reps37reps47reps4. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs5. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChestSmith 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, Weight18reps60lbs28reps60lbs38reps60lbs6. 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, Weight18reps55lbs28reps55lbs38reps55lbs7. 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, Weight18reps50lbs28reps50lbs38reps50lbs8. Assisted Wide Grip Pull Up
SETS LOGGED171,928Back Strength75 mScoreBack
Assisted Weight MachineThe Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
How to do it
The Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
9. Assisted Chin Up
SETS LOGGED337,550Back Strength35 mScoreBackAssisted Weight MachineThe Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
How to do it
The Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
10. Assisted Neutral Grip Pull Up
SETS LOGGED172,149Back Strength41 mScoreBackAssisted Weight MachineThe Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
How to do it
The Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
11. Assisted Pull Up
SETS LOGGED720,994Back Strength40 mScoreBackAssisted Weight MachineThe Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
How to do it
The Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
12. 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, Weight18reps55lbs28reps55lbs38reps55lbs
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