Push Day Workouts With Smith Machine

Push-day smith machine workouts for adults who want chest, front-delt, and triceps development with stable bar paths, clear RIR targets, and practical kilogram load progressions.
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Set load units

Workout 1

3 exercises9 sets

Smith Machine Push Day Strength-Hypertrophy Template

Chest, Triceps, Front Delts

A smith-machine push-day template using repeatable straight sets, near-failure effort targets, and gradual load progression.

  1. 1
    Smith Machine Bench Press
    anatomy
    anatomy
    1Exercise
    Smith Machine Bench Press

    Rest 2m 30s

    • 18 reps x 35 kgRIR 3
    • 28 reps x 35 kgRIR 2
    • 38 reps x 35 kgRIR 1

    Set upper back first, lower bar to a repeatable touch point, and keep elbows tracking under the bar.

  2. 2
    Smith Machine Decline Bench Press
    anatomy
    anatomy
    2Exercise

    Smith Machine Decline Bench Press

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Use a stable torso position and controlled lower to avoid bouncing and shoulder drift.

  3. 3
    Smith Machine Close-Grip Bench Press
    anatomy
    anatomy
    3Exercise
    Smith Machine Close-Grip Bench Press

    Rest 1m 45s

    • 110 reps x 27.5 kgRIR 3
    • 210 reps x 27.5 kgRIR 2
    • 310 reps x 27.5 kgRIR 1

    Grip just inside shoulder width, keep forearms vertical, and stop each set before elbow position collapses.