{"id":57419,"date":"2026-05-04T05:00:00","date_gmt":"2026-05-04T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57419"},"modified":"2026-05-05T13:36:13","modified_gmt":"2026-05-05T11:36:13","slug":"25-min-smith-machine-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/","title":{"rendered":"Workout of the week: 25-min Smith machine upper-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ Smith machine upper-body workout \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Smith machine & gym bench<\/p>\n\n\n\n

<\/div>\n\n\n\n

A staple in gyms worldwide, the Smith machine is known for its stability and controlled movement.<\/strong> The bar, fixed on vertical rails, provides extra guidance and safety, which is why it’s often associated with lower-body workouts<\/a><\/strong>. However, a simple gym bench changes that.<\/p>\n\n\n\n

That’s exactly what we’ll add to perform this Smith machine upper-body workout<\/strong>. It features 3 exercises<\/strong>, with 8 to 12 reps each<\/strong>. You’ll complete 5 sets<\/strong>, resting for 1 minute between reps and sets<\/strong>. In total, this workout will take you 25 minutes to complete<\/strong>.<\/p>\n\n\n\n

    \n
  1. Smith machine bench press<\/li>\n\n\n\n
  2. Smith machine overhead press<\/li>\n\n\n\n
  3. Smith machine bent-over row<\/li>\n<\/ol>\n\n\n\n

    Let’s do this Smith machine challenge!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 8 to 12 reps<\/li>\n\n\n\n
    • 5 sets<\/li>\n\n\n\n
    • 1-min rest between reps and sets<\/li>\n\n\n\n
    • 25 minutes<\/li>\n\n\n\n
    • Equipment: Smith machine & gym bench<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      5 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 \u2013 SMITH MACHINE BENCH PRESS<\/h3>\n\n\n\n

      8 to 12 reps<\/strong><\/p>\n\n\n\n

        \n
      • Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.  <\/li>\n\n\n\n
      • Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.  <\/li>\n\n\n\n
      • Unrack the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.  <\/li>\n\n\n\n
      • Press the bar back up until your arms are extended, without locking the elbows.  <\/li>\n\n\n\n
      • Lower with control and repeat. <\/li>\n<\/ul>\n\n\n\n
        \n