Smith Machine Weighted 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
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Weighted Push-Up is a compound chest exercise that also engages the triceps, designed to add resistance and stability to the traditional push-up. Using the adjustable bar of a Smith machine, you position your hands on the bar and perform push-ups with a weight plate or vest to increase intensity. The guided track of the Smith machine ensures consistent movement and helps maintain proper form, making it easier to focus on chest activation while still challenging the supporting triceps. This setup is particularly useful for progressive overload, controlled range of motion, and safe execution without the need for a spotter.
How to Perform
Set up the Smith machine: place the bar at a height appropriate for the difficulty you want—lower = more horizontal body = harder; higher = easier. Make sure the bar is securely locked in the chosen position and the area around the machine is clear.
Add resistance safely: put on a weighted vest (recommended) or have a partner place a plate or sandbag on your upper back if you want extra load. Avoid unsecured plates that can slide.
Approach the bar and place your hands on it: grip the bar slightly wider than shoulder-width with fingers pointing forward (or slightly turned out if more comfortable). On a thicker Smith bar you can use a towel or push-up handles for wrist comfort.
Walk your feet back and assume a straight-plank position: legs extended, heels on the floor (feet shoulder-width for more stability or together for more core demand). Your body should form a single straight line from head to heels.
Set your upper-body position and shoulder blades: pull your scapulae slightly down and together so your chest is ready to take the load (not shrugged). Keep neck neutral by looking a few inches in front of your hands.
Elbow angle for chest emphasis: flare your elbows roughly 30–45° from your torso (closer to the body increases triceps demand). Choose the angle that places emphasis on the chest while remaining shoulder-friendly.
Brace your core and glutes: engage your abdominal wall and squeeze your glutes to prevent sagging or hips rising—maintain a rigid plank through the whole rep.
Inhale and lower with control: slowly descend by bending the elbows, keeping the torso straight, until your chest approaches the bar (touch or stop ~1–2 cm before contact). Aim for a controlled 1.5–3 second eccentric.
Pause and check position: briefly pause at the bottom to remove momentum—continue to breathe and keep tension across chest and triceps.
Exhale and press up explosively: drive through the palms, extend the elbows until arms are near-full extension without locking aggressively, returning to the starting plank. Maintain the same elbow path and core tension.
Repeat with consistent tempo and quality: perform the chosen number of reps with the same controlled eccentric and controlled-to-powerful concentric. Adjust bar height or added weight to keep each set challenging but technically clean.
Finish and unload safely: when finished, carefully step your feet forward, kneel, and remove any external load (weighted vest or plate). Re-rack or re-lock the Smith machine bar if you moved it.
Common performance cues (quick): inhale down, exhale up; keep body rigid; chest leads the movement; avoid hips sagging or flaring elbows excessively; use a vest or partner to add weight safely.
Progressions and regressions (quick): make it harder by lowering the bar or adding weight (or elevating feet); make it easier by raising the bar height or decreasing added weight; use push-up handles or a thicker grip for wrist comfort.
★ 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
Keep your body in a rigid plank throughout the movement to maximize chest and triceps engagement.
Position elbows at a 30–45° angle from your torso to protect shoulders and emphasize the chest.
Use a weighted vest for added load instead of balancing loose plates on your back for safety.
Maintain a slow, controlled descent to increase time under tension for muscle growth.
Adjust bar height to match your strength level and progressively lower it for increased difficulty.
Keep your wrists aligned with forearms to reduce joint strain and improve pressing power.
Engage your core and glutes to prevent hips from sagging or lifting during the push-up.
Avoid locking out elbows forcefully at the top to keep constant tension on the muscles.
Focus on driving through the palms to fully activate chest fibers.
Breathe steadily—inhale on the way down, exhale as you push up.
How Not to Perform
Do not let your hips sag or rise—this breaks the plank position and reduces chest and triceps activation while risking lower back strain.
Avoid flaring your elbows out excessively (greater than 45°), which can place undue stress on the shoulder joints.
Don’t lock your elbows aggressively at the top; this removes tension from the muscles and can strain the joints.
Avoid bouncing or using momentum to push back up, as this wastes energy and reduces muscle engagement.
Do not grip the bar too narrowly or too widely, as improper hand placement can decrease chest focus and increase wrist discomfort.
Avoid performing the movement too quickly—rushing reduces control, increases injury risk, and limits muscle tension.
Don’t hold your breath; improper breathing reduces performance and increases fatigue.
Avoid placing loose weight plates on your back without a secure vest or strap to prevent slipping and injury.
Do not let your head drop or crane upward—keep a neutral neck position to avoid strain.
Avoid using uneven hand placement or shifting weight to one side, which can cause muscle imbalances and reduce exercise effectiveness.
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.
