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Strength & Muscle · Upper

Smith Machine Upper Body

A Smith-machine-focused upper session with clear safety-stop setup and supported pulling work.

Preview the exercises
GoalStable chest, shoulder, back, and triceps strength
LevelNew to intermediate
Duration40–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Smith machine · Bench · Cable or dumbbells

Smith MachineUpper BodyGymStable Loading

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Smith Machine Bench Press

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so the bar reaches the middle of your chest.
    • Keep your shoulder blades supported and wrists stacked.
    • Use the safety stops and finish each repetition without bouncing.
  2. 02

    Chest-Supported Dumbbell Row

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so your chest stays supported.
    • Pull toward your lower ribs.
    • Lower the weights fully without shrugging.
  3. 03

    Smith Machine Incline Press

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a moderate incline and line the bar up with your upper chest.
    • Keep both feet planted and your shoulder blades supported.
    • Lower with control and stop before the shoulders roll forward.
  4. 04

    Smith Machine Shoulder Press

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the seat so the bar begins near chin height.
    • Keep your ribs stacked and forearms close to vertical.
    • Use the safety stops and avoid forcing a painful range.
  5. 05

    Smith Machine Close-Grip Press

    3 sets · 10–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a comfortable grip slightly inside shoulder width.
    • Keep your elbows controlled instead of flaring hard.
    • Lower to a repeatable touch point and press without bouncing.