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Smith Machine Push-Ups

Description:

The Smith machine push-up is an incline push-up performed with the hands on a Smith machine bar set at a chosen height. Raising the bar reduces the load for beginners, while lowering it toward the floor increases the challenge.

Benefits:

  • Builds strength in the chest, shoulders, and triceps.
  • Adjustable height makes the push-up easier or harder.
  • Trains the core to stay braced.
  • Requires minimal equipment.
  • Carries over to barbell and dumbbell pressing.

Profile:

Equipment:Smith Machine
Type:Bodyweight (Compound)
Resistance Type:Body Weight
Level:Beginner

Muscles:

Primary Muscles
  • Pectoralis Major
  • Anterior Deltoid
  • Triceps Brachii
Secondary Muscles
  • Serratus Anterior
  • Abdominals and Core

Classification:

Mechanics:Compound
Force:Push
Utility:Basic

Instructions:

  1. Set the Smith machine bar to a height that suits your strength and lock it in place.
  2. Grip the bar slightly wider than your shoulders and walk your feet back into a plank.
  3. Brace your core so your body forms a straight line.
  4. Lower your chest to the bar under control.
  5. Press back up to full extension.
  6. Repeat for the desired reps, lowering the bar over time to progress.

Common Mistakes:

  • Letting the hips sag or pike up.
  • Flaring the elbows straight out to the sides.
  • Using a partial range of motion.
  • Losing the core brace through the rep.
  • Dropping the head instead of keeping the neck neutral.

Variations:

  • Standard Push-Up
  • Diamond Push-Up
  • Wide Push-Up
  • Weighted Push-Up

Safety Tips:

  • Keep your body in a straight line with the core braced.
  • Use a full range of motion on every rep.
  • Stop if you feel wrist or shoulder pain.
  • Progress the difficulty gradually.
  • Make sure the bar is locked at the chosen height before loading it.

Additional Information:

Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.

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