Smith Machine Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Push-Up is a bodyweight chest exercise performed using the adjustable bar of a Smith machine, allowing for customizable difficulty based on bar height. By placing your hands slightly wider than shoulder-width on the bar and positioning your body in a plank-like stance, you engage the chest as the primary muscle group while also activating the triceps as a secondary target. The movement involves lowering your body toward the bar with controlled form and then pressing back up, making it an effective compound push exercise for building upper body strength and stability, with the Smith machine providing a stable, adjustable platform that suits different fitness levels.
How to Perform
Adjust the Smith machine bar to your preferred height and lock it securely in place. Remember, the higher the bar is set, the less body weight you’ll be pressing and the easier the movement will feel.
Stand facing the bar and place your hands slightly wider than shoulder width, gripping it firmly with your palms facing down. Keep your wrists straight and your elbows softly bent rather than fully locked out.
Step your feet back so your body forms a straight line from head to heels, maintaining a plank-like position. Keep your feet about hip-width apart and shift slightly more weight toward your feet than your hands to maintain stability.
Engage your core by tightening your abdominal muscles, drawing your navel inward toward your spine, and keeping your back flat throughout the movement.
While inhaling, bend your elbows slowly and with control, lowering your chest toward the bar until your upper arms are roughly parallel to the floor and your elbows form a 90-degree angle.
Pause briefly at the bottom for increased muscle engagement, ensuring your body remains aligned without sagging your hips or arching your lower back.
Exhale as you press through your palms, activating your chest and triceps to return to the starting position with controlled movement, avoiding any sudden jerks.
Repeat the motion for the desired number of repetitions, keeping a consistent tempo and focusing on form over speed for maximum effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set the bar height according to your strength level—higher for beginners, lower for more challenge.
Keep your body in a straight line from head to heels to maintain proper core engagement.
Distribute slightly more weight through your feet to reduce wrist strain.
Maintain a soft bend in the elbows at the top to protect the joints.
Keep your wrists aligned with your forearms to avoid unnecessary stress.
Control the lowering phase to maximize chest and triceps activation.
Avoid letting your hips drop or pike—this keeps tension on the target muscles.
Focus on pushing through the chest rather than relying solely on your arms.
Breathe rhythmically—inhale on the way down, exhale as you press up.
Gradually lower the bar over time to increase difficulty and progress strength.
How Not to Perform
Don’t lock your elbows at the top — this shifts load to the joints instead of muscles and increases injury risk.
Don’t flare your elbows out to 90° — wide flaring stresses the shoulder; keep elbows roughly 30–45° from the torso to keep emphasis on the chest.
Don’t use an overly narrow hand placement or tuck elbows tightly to the ribs — that converts the movement into a triceps-dominant press.
Don’t let your hips sag or pike — a broken plank line reduces chest tension and can cause low-back strain.
Don’t let your wrists bend or collapse — keep wrists aligned with forearms to prevent pain and energy leakage.
Don’t bounce off the bar or use momentum — slow, controlled eccentrics and concentrics keep tension on the chest and avoid wasted effort.
Don’t set the bar too low too soon — progressing to a lower bar before you’re ready overloads the shoulders; lower height gradually.
Don’t hold your breath or breathe irregularly — inhale as you lower, exhale as you press to maintain core stability and power.
Don’t twist or allow your shoulders/hips to rotate — keep the torso square so both sides of the chest share the load evenly.
Don’t ignore sharp or persistent pain — stop, check setup and technique, and consult a coach or medical professional if pain continues.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
