The Smith Machine, Part 2: Workouts For Upper Body

Last Updated on July 30, 2024 by grubdunkman

In the previous blog post The Smith Machine, Part 1: Introduction we covered the basics, explored the features and benefits of the Smith machine and compared it to exercising on gym machines and with free weights. Let’s continue our exploration. In this blog post we will learn the Smith Machine workouts for upper body, including chest, arms and shoulders.

Chest Exercises

Exercises that can be performed on the Smith Machine to develop your pectoral muscles are similar to the same exercises with free weights. Some advantages of performing them on the Smith Machine is controlled movement with stability and balance taken care of by the machine. Additionally you can be your own spotter and set the safety stops, we described these features in our previous blog post. One unique exercise specific to the Smith Machine is a one hand press in its different variations. This can be useful to add the variety to your workouts or in case of rehabilitation after an injury.

Just like with the free weights, the Smith Machine allows you to perform bench press in flat, decline and incline positions to target different parts of the chest. Incline bench press targets upper part of the muscle. Pressing in decline position makes lower part of the chest work.

If your Smith Machine is combined with a functional trainer you have access to cable exercises. Here is one of the models of Smith Machine with a Functional Trainer we have for sale. One of the cable exercises you can perform for chest development is a cable fly.

Smith Machine Workouts: Arms Exercises

The Smith Machine is a great tool to perform biceps curls. It offers a controlled and safe way to lift the barbell for biceps development. The technique of the curl will be different than barbell biceps curl. The reason for that is that the movement of the barbell on the Smith Machine is limited to vertical line. This way your elbows will be moving forward and back when performing the curl. Try to keep your elbows close to your body when lifting the body. The movement has to be slow and controlled with the work done by the biceps and not by the legs or back.

One of the great exercises you can perform on the Smith Machine for triceps development is the incline tricep extension. Set up your adjustable bench in 30 or 45 degrees incline position. Position the bench far from the barbell, so that your arms are extended behind you when you hold the barbell. The grip should be at your shoulder width. Perform the extensions like you would with a barbell. Your elbows will be moving slightly to align with the vertical trajectory of the barbell.

Shoulder Exercises

The Smith Machine allows you develop your shoulders more efficiently compared to exercising with the free weights. Shoulder press performed on the Smith Machine allow you lift heavier weight. It makes the movement more controlled. Heavier weight is achieved by lower involvement of stabilizing muscles. Ability to lift heavier weight develops your muscles faster and efficiently builds your strength. To achieve the optimal results switch between shoulder press with free weights and Smith Machine shoulder press.

Second great exercise that can be performed on the Smith Machine the shoulder shrugs. The Smith Machine provides a safe way to perform this exercise by limiting the range of motion of the barbell.

One more exercise that targets your shoulders as well as the upper part of your back is the Upright Row. The exercise is performed standing, by lifting the bar to your chin. The exercise is performed with the grip narrower than your shoulder width.

Smith Machine Workouts: What’s Next?

We hope you got some ideas about Smith Machine workouts with this post and it will motivate you to go and build some muscles! In the third part of our Smith Machine series we will explore exercises for lower body. Here you can see our collection of Smith Machines and Functional Trainers offered for sale in Canada.