Best Push Day Workouts With Smith Machine

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About

Smith Machines are large workout equipment featuring a barbell fixed on tracks, allowing for variations of traditional barbell exercises with added safety and stability.

Incorporating Push Day workouts, these movements involve horizontal and vertical push patterns, such as bench presses and shoulder presses, targeting muscle groups like the chest, shoulders, and triceps.

These exercises often blend compound movements for overall strength with isolation exercises for focused muscle development.

The balanced integration of these methods contributes significantly to a well-rounded PPL (Push Pull Legs) training routine.

The 6 Best Push Day Exercises with Smith Machine

Ranked By

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
    Photo of Smith Machine
    Smith Machine
    Photo of Flat Bench
    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
    60lbs
    2
    8reps
    60lbs
    3
    8reps
    60lbs
    Full Video & Instructions

  • 2. Smith Machine Incline Bench Press

    SETS LOGGED
    747,394
    Chest Strength
    92 mScore
    Chest
    Photo of Smith Machine
    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
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 3. Smith Machine Decline Press

    SETS LOGGED
    121,517
    Chest Strength
    87 mScore
    Chest
    Photo of Smith Machine
    Smith Machine
    Photo of Decline Bench
    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
    55lbs
    2
    8reps
    55lbs
    3
    8reps
    55lbs
    Full Video & Instructions

  • 4. Smith Machine One-Arm Upright Row

    SETS LOGGED
    86,130
    Shoulders Strength
    89 mScore
    Shoulders
    Photo of Smith Machine
    Smith Machine

    The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.

    How to do it

    The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.

    Sets, Reps, Weight
    1
    8reps
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

  • 5. Smith Machine Overhead Shoulder Press

    SETS LOGGED
    318,975
    Shoulders Strength
    77 mScore
    Shoulders
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.

    How to do it

    The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.

    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 6. Smith Machine Close-Grip Bench Press

    SETS LOGGED
    281,862
    Triceps Strength
    64 mScore
    Triceps
    Photo of Smith Machine
    Smith Machine
    Photo of Flat Bench
    Flat Bench

    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.

    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, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Smith Machine

Alternative Push Day Workouts

Alternative Push Day Workouts with Smith Machine