Smith-Machine Pushup
Smith-Machine Pushups offer a customizable way to build chest strength. Adjust the bar to fit your fitness level. Great for beginners!
The Smith-Machine Pushup is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: smith machine.
Required Equipment
Smith-Machine Pushup Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Smith-Machine Pushup Variations and Alternatives
How to do the Smith-Machine Pushup
Set the barbell on the Smith machine to a height that is about waist level or slightly lower.
Stand facing the Smith machine and place your hands on the bar slightly wider than shoulder-width apart.
Walk your feet back so you’re leaning forward and your body is at an inclined angle to the floor. Your arms should be straight with your hands beneath your shoulders and your body should form a straight line from your head to your heels.
Engage your core to keep your body straight and prevent your hips from sagging or sticking up in the air.
Bend your elbows to lower your chest toward the bar while keeping your elbows at about a 45-degree angle to your body.
Lower down until your chest almost touches the bar, then press back up to the starting position by extending your arms.
Keep your body straight throughout the movement and make sure to perform the full range of motion during the exercise.
Repeat for the desired number of repetitions and sets.
Make sure to warm up before performing the exercise and cool down afterwards. Adjust the bar height as needed based on your personal fitness level; a higher bar setting will make the exercise easier, while a lower bar setting will increase the difficulty.
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Smith-Machine Pushup FAQs
What muscles does the Smith-Machine Pushup work?
The Smith-Machine Pushup mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Smith-Machine Pushup?
Smith machine.
Is the Smith-Machine Pushup a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Pushup go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine Pushup variations and alternatives?
Similar exercises include the Incline High-Bar Push-Up, Incline Close-Grip Push-Up, Incline Push-Up and Incline Push-Press.
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