Best Chest And Tricep Workouts With Weight Machines For Women
About
Weight machines are a common tool in workout routines designed to target specific muscle movements effectively, providing stability during exercises and ensuring proper motion.
These exercises are structured to cater to the physiological preferences typically observed in women, with average metrics considered being 5'5", 140lbs, and 34 years old, though adjustments may be necessary based on individual capabilities.
Focusing on chest and tricep muscles, these movements involve horizontal pressing and overhead actions, leveraging the synergistic function of these muscle groups in pushing exercises.
Incorporating these machines is especially beneficial for beginners or those aiming to refine their strength training technique safely.
Developing the pectoral muscles alongside the triceps provides both aesthetic and functional upper body advancements.
Workout 1
Chest, Triceps
Smith Machine Bench Press
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Machine Tricep Dip
18reps55lbs28reps55lbs38reps55lbs
Machine Tricep Extension
110reps25lbs210reps25lbs310reps25lbs
Smith Machine Incline Bench Press
112reps25lbs212reps25lbs
Machine Bench Press
112reps30lbs212reps30lbs312reps30lbs
Smith Machine Close-Grip Bench Press
112reps20lbs212reps20lbs312reps20lbs
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Generate My PlanWorkout 2
Chest, Triceps
Machine Fly
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Assisted Dip
18reps-40lbs28reps-40lbs38reps-40lbsMachine Tricep Dip
18reps55lbs28reps55lbs38reps55lbs
Smith Machine Decline Press
112reps25lbs212reps25lbsSmith Machine Bench Press
112reps30lbs212reps30lbs312reps30lbsMachine Tricep Extension
112reps25lbs212reps25lbs312reps25lbs
The 9 Best Chest and Tricep Exercises with Weight Machines for Women
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, Weight18reps30lbs28reps30lbs38reps30lbs2. 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, Weight18reps30lbs28reps30lbs38reps30lbs3. 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, Weight18reps35lbs28reps35lbs38reps35lbs4. 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, Weight18reps35lbs28reps35lbs38reps35lbs5. 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, Weight18reps30lbs28reps30lbs38reps30lbs6. Machine Tricep Dip
SETS LOGGED1,285,047Triceps Strength89 mScoreTriceps
Tricep Dip MachineMachine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
How to do it
Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs7. Machine Tricep Extension
SETS LOGGED1,118,041Triceps Strength95 mScoreTriceps
Triceps Extension MachineThe Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
How to do it
The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs8. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTricepsSmith MachineFlat BenchThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs9. Assisted Dip
SETS LOGGED551,433Triceps Strength91 mScoreTriceps
Assisted Weight MachineThe Assisted Dip is a modified version of the standard dip, designed for beginners. It primarily works the triceps and provides support by using a counterweight, making it easier to maintain balance and focus on the movement.
How to do it
The Assisted Dip is a modified version of the standard dip, designed for beginners. It primarily works the triceps and provides support by using a counterweight, making it easier to maintain balance and focus on the movement.
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