Strength & Muscle · Upper
Smith Machine Upper Body
A Smith-machine-focused upper session with clear safety-stop setup and supported pulling work.
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
FULL PRESCRIPTION
Exercise by exercise
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.
Alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
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.
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.
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.
Alternatives
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