Smith Machine Upper Body Blast: Master Your Presses and Rows

Gym | Single Workout | Intermediate: 4 exercises

Embark on a journey to enhance your upper body strength with this meticulously structured Smith Machine workout. This routine is designed to target key muscle groups in your upper body, including the chest, shoulders, and upper back, using the stability and control offered by the Smith Machine.

The workout kicks off with the Smith Incline Bench Press for 4 sets of 15, 12, 10, and 10 reps. The incline angle predominantly targets the upper chest and shoulders, intensifying the muscle engagement compared to a flat bench press. The controlled movement of the Smith Machine helps in maintaining good form throughout the exercise, maximizing the effectiveness of each rep.

Following the incline bench press, transition into the Smith Hex Press. This exercise also consists of 4 sets with the same rep scheme of 15, 12, 10, and 10. The hex press focuses on the inner part of the chest and provides a unique challenge by forcing the pectoral muscles to work in a different angle, stimulating growth and strength. The Smith Machine ensures steady and safe execution, allowing you to really focus on squeezing your chest muscles at the top of each press.

Continuing the workout, you'll move on to the Smith Seated Shoulder Press, complementing the prior exercises by fortifying the deltoids and triceps across 4 sets of 15, 12, 10, and 10 reps. This overhead press variant not only builds the shoulders but also significantly engages your core stability as you maintain your form seated.

Conclude your workout session with the Smith Upright Row, which beautifully rounds off the day’s training. Like the previous exercises, perform 4 sets of 15, 12, 10, and 10 reps. This move aims at the upper traps and shoulder complex, enhancing your upper body strength and posture. The Smith Machine’s fixed path helps in preventing common mistakes typically seen in free-weight executions of upright rows, such as excessive wrist or lumbar movement, which can lead to injuries.

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  • #Exercise / Sets
    1Smith Incline Bench Press4 sets • 15, 12, 10 and 10 reps
    Smith Incline Bench Press
    2Smith Hex Press4 sets • 15, 12, 10 and 10 reps
    Smith Hex Press
    3Smith Seated Shoulder Press4 sets • 15, 12, 10 and 10 reps
    Smith Seated Shoulder Press
    4Smith Upright Row4 sets • 15, 12, 10 and 10 reps
    Smith Upright Row
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