Best Push Day Workouts With Smith Machine For Women
About
Push exercises emphasize strength and power in the chest, shoulders, and triceps muscles.
Utilizing a Smith Machine offers added stability for safe and effective movement patterns.
This workout is adapted for women, referencing averages of 5’5", 140 lbs, and 34 years old, with exercises and repetitions tailored accordingly.
Adjustments should be made based on individual comfort and ability.
This regimen blends horizontal and vertical pushing movements to maximize progress.
Incorporating principles of PPL (Push, Pull, Legs) ensures a balanced approach.
Workout 1
Chest, Shoulders, Triceps
Smith Machine Bench Press
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Smith Machine One-Arm Upright Row
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Smith Machine Close-Grip Bench Press
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Smith Machine Incline Bench Press
112reps25lbs212reps25lbs
Smith Machine Overhead Shoulder Press
112reps25lbs212reps25lbs312reps25lbs
Smith Machine Decline Press
112reps25lbs212reps25lbs312reps25lbs
The 6 Best Push Day Exercises with Smith Machine 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. 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, Weight18reps30lbs28reps30lbs38reps30lbs4. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShouldersSmith MachineThe 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, Weight18reps15lbs28reps15lbs38reps15lbs5. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe 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, Weight18reps25lbs28reps25lbs38reps25lbs6. 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, Weight18reps30lbs28reps30lbs38reps30lbs
Alternative Workouts
Alternative Push Day Workouts for Women
- Best Push Day Workouts To Get Lean And Burn Fat For Women
- Best Push Day Workouts With Bodyweight For Women
- Best Push Day Workouts With Garage Gym For Women
- Best Push Day Workouts With Barbells For Women
- Best Push Day Workouts To Build Muscle Mass For Women
- Best Push Day Workouts With Bosu Balance Trainer For Women
- Best Push Day Workouts To Build Strength For Women
- Best Push Day Workouts With Cable Machines For Women
- Best Advanced Push Day Workouts For Women
- Best Push Day Workouts With Dumbbells For Women
- Best Beginner Push Day Workouts For Women
- Best Push Day Workouts To Power Lift For Women
- Best Push Day Workouts With Trx For Women
- Best Push Day Workouts With Flat Bench For Women
- Best Push Day Workouts With Kettlebells For Women
- Best Push Day Workouts With Resistance Bands For Women
- Best Push Day Workouts With Weight Machines For Women
- Best Push Day Workouts To Olympic Lift For Women
Alternative Workouts with Smith Machine for Women
- Best Workouts With Smith Machine To Build Muscle Mass For Women
- Best Beginner Workouts With Smith Machine For Women
- Best Chest And Tricep Workouts With Smith Machine For Women
- Best Workouts With Smith Machine To Get Lean And Burn Fat For Women
- Best Back Workouts With Smith Machine For Women
- Best Upper Body Workouts With Smith Machine For Women
Alternative Push Day Workouts with Smith Machine
- Best Push Day Workouts With Smith Machine To Build Muscle Mass
- Best Beginner Push Day Workouts With Smith Machine
- Best Push Day Workouts With Smith Machine To Build Strength
- Best Advanced Push Day Workouts With Smith Machine
- Best Push Day Workouts With Smith Machine For Men
- Best Push Day Workouts With Smith Machine To Get Lean And Burn Fat