Best Push Day Workouts With Smith Machine To Build Muscle Mass
About
Smith Machines are sophisticated equipment featuring a barbell fixed to tracks, enabling variations of standard barbell movements with enhanced stability.
Workouts aimed at building muscle mass typically integrate both compound exercises for engaging multiple muscle groups and isolation exercises for targeting specific areas; such routines prefer lower weights and higher repetitions to stimulate hypertrophy effectively.
Push day exercises emphasize the pressing movement pattern, involving horizontal movements like the bench press and vertical actions such as the shoulder press, thereby engaging the chest, shoulders, and triceps.
Utilizing a Push/Pull/Legs (PPL) workout structure, individuals can systematically target all major muscle groups while allowing adequate recovery.
This structured approach fosters progressive development in muscle strength and size.
Workout 1
Chest, Shoulders, Triceps
Smith Machine Bench Press
17reps75lbs27reps75lbs37reps75lbs47reps75lbs57reps75lbs
Smith Machine Incline Bench Press
19reps65lbs29reps65lbs39reps65lbs
Smith Machine One-Arm Upright Row
112reps30lbs212reps30lbs312reps30lbs
Smith Machine Close-Grip Bench Press
115reps55lbs215reps55lbs
Smith Machine Overhead Shoulder Press
115reps45lbs215reps45lbs315reps45lbs
Smith Machine Decline Press
114reps65lbs214reps65lbs314reps65lbs
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Generate My PlanThe 6 Best Push Day Exercises with Smith Machine to Build Muscle Mass
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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, Weight18reps60lbs28reps60lbs38reps60lbs2. 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, Weight18reps50lbs28reps50lbs38reps50lbs3. 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, Weight18reps55lbs28reps55lbs38reps55lbs4. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. 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, Weight18reps45lbs28reps45lbs38reps45lbs6. 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, Weight18reps50lbs28reps50lbs38reps50lbs
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