A Smith machine is a piece of weightlifting equipment that consists of a self-guided barbell that slides vertically between two sturdy rails. This machine also features a safety lock, helping to keep you safer when working out without a spotter. The Smith machine enables you to perform numerous exercises, including exercises for the back and chest. Perform a back and chest workout twice a week, performing two to four sets of eight to 12 repetitions of each exercise.
Sternal Pectoralis Major
The sternal pectoralis major is the large head of the pectoral muscles directly below the clavicular section of the pectorals. This section of your chest can be strengthened with bench presses and decline chest presses with a Smith machine. Place a weight bench beneath the bar of the Smith machine so that the bar is directly above your chest. With the bench lying flat, perform bench presses with an overhand shoulder-width grip. Decline the back of the bench 30 to 45 degrees and press the bar above your chest to perform decline chest presses.
Clavicular Pectoralis Major
The clavicular portion of the pectoralis major lies above the sternal area, making up the upper portion of the pectoral muscles. Target this area of your chest by inclining the back of a weight bench 45 to 60 degrees. With the bench below the bar of the Smith machine, grasp the bar with a shoulder-width grip and press the bar above your chest until your arms are straightened.
Central Back
Perform bent-over rows by using a Smith machine to target the middle area of your back, as well as the latissimus dorsi and the middle and lower fibers of the trapezius. Stand in front of the bar of the Smith machine, bending your knees slightly, and bend forward at the hips until your back is parallel with the floor. With a hip-width overhand grip, raise the bar toward your abdomen by bending at the elbows.
Trapezius
Perform shrugs with a Smith machine bar to work the upper and middle trapezius fibers of your upper back. Stand in front of the bar with your feet shoulder-width apart and grasp the bar with a shoulder-width grip. Keeping your arms straight, perform a shrugging motion by raising your shoulders as high as possible.
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