ALL LEVELS / Smith machine upper-body workout / 25 minutes
Equipment: Smith machine & gym bench
A staple in gyms worldwide, the Smith machine is known for its stability and controlled movement. The bar, fixed on vertical rails, provides extra guidance and safety, which is why it’s often associated with lower-body workouts. However, a simple gym bench changes that.
That’s exactly what we’ll add to perform this Smith machine upper-body workout. It features 3 exercises, with 8 to 12 reps each. You’ll complete 5 sets, resting for 1 minute between reps and sets. In total, this workout will take you 25 minutes to complete.
- Smith machine bench press
- Smith machine overhead press
- Smith machine bent-over row
Let’s do this Smith machine challenge!
WORKOUT SETUP
- 3 exercises
- 8 to 12 reps
- 5 sets
- 1-min rest between reps and sets
- 25 minutes
- Equipment: Smith machine & gym bench
WORKOUT EXERCISE LIST
5 sets
1 – SMITH MACHINE BENCH PRESS
8 to 12 reps
- Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.
- Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.
- Unrack the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.
- Press the bar back up until your arms are extended, without locking the elbows.
- Lower with control and repeat.
2 – Smith machine overhead press
8 to 12 reps
- Set a bench upright under the bar and sit with your back supported.
- Grip the bar slightly wider than shoulder-width, wrists stacked over elbows.
- Unrack the bar and lower it slowly toward your upper chest or chin level.
- Press the bar upward until your arms are fully extended, without locking your elbows.
- Lower with control and repeat.
3 – Smith machine bent-over row
8 to 12 reps
- Set the bar around hip height and stand with your feet shoulder-width apart.
- Grip the bar slightly wider than shoulder-width and step back to create space.
- Hinge at the hips, keeping your back flat and chest slightly lifted.
- Unrack the bar and pull it toward your lower ribs, driving your elbows back.
- Squeeze your shoulder blades at the top of the movement.
- Lower the bar in a controlled motion and repeat.
Smith machine upper-body workout completed? Scroll down to find your next challenge.
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