Best Chest Workouts With Weight Machines For Women

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About

Weight machines are excellent for safely targeting specific muscle groups as they provide stability and proper guidance during movement.

The chest, or pectoral muscles, is located on the front of your torso and plays a central role in horizontal press and shoulder adduction motions.

The exercises catered in this workout adhere to the general preferences of women, with adjustments tailored to averages such as 5’5” height, 140 lbs weight, and 34 years age, although individual needs may differ substantially.

Weight settings and repetitions can be adjusted based on your personal fitness level, maximizing the effectiveness of these machine-assisted exercises.

Workout 1

Chest

The 5 Best Chest Exercises with Weight Machines for Women

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Smith Machine Bench Press
SETS LOGGED
922,042
Chest Strength
66 mScore
Chest
Smith Machine
Flat Bench
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.
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, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
2. Smith Machine Incline Bench Press
SETS LOGGED
747,394
Chest Strength
92 mScore
Chest
Smith Machine
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.
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, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
3. Machine Bench Press
SETS LOGGED
1,758,222
Chest Strength
68 mScore
Chest
Bench Press Machine
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.
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, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
4. Machine Fly
SETS LOGGED
3,127,998
Chest Strength
97 mScore
Chest
Fly Machine
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.
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, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
5. Smith Machine Decline Press
SETS LOGGED
121,517
Chest Strength
87 mScore
Chest
Smith Machine
Decline Bench
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.
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, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions