Upper Body Workouts With Smith Machine

Upper-body workouts built around smith-machine pressing and shrug patterns, with bodyweight pull/push support, clear RIR targets, and practical load progression in kilograms.
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Workout 1

5 exercises15 sets

Upper Body Smith Machine Strength-Hypertrophy Template

Chest, Triceps, Front Delts, Trapezius, Neck, Lats, Rear Delts

A repeatable upper-body template centered on smith-machine compounds with bodyweight assistance work and straight-set, RIR-guided progression.

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

    Rest 2m 30s

    • 18 reps x 50 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 50 kgRIR 1

    Set safeties just above chest level. Keep shoulder blades retracted and feet planted. Maintain bar path over mid-chest.

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

    Smith Machine Decline Bench Press

    Rest 2m

    • 110 reps x 45 kgRIR 3
    • 210 reps x 45 kgRIR 2
    • 310 reps x 45 kgRIR 1

    Lock shoulder position into the bench, keep wrists stacked, and avoid bouncing off the bottom position.

  3. 3
    Smith Machine Shrug
    anatomy
    3Exercise

    Smith Machine Shrug

    Rest 1m 30s

    • 112 reps x 70 kgRIR 3
    • 212 reps x 70 kgRIR 2
    • 312 reps x 70 kgRIR 1

    Drive shoulders up and slightly back, pause briefly at peak contraction, and avoid rolling through the neck.

  4. 4
    Push Up (Bodyweight Assistance)
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    anatomy
    4Exercise

    Push Up (Bodyweight Assistance)

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Brace trunk, keep ribs down, and finish each rep with full elbow extension. Elevate hands if needed to stay within target RIR.

  5. 5
    Pull Up (Bodyweight Assistance)
    anatomy
    5Exercise

    Pull Up (Bodyweight Assistance)

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Start from a dead hang, pull elbows toward ribs, and avoid kipping. Use assistance if reps drop below target.