60 Minutes Advanced Chest Workout with Smith Machine
A 60 minutes muscle building workout targeting your chest using smith machine equipment. 4 exercises, 16 total sets, designed for advanced lifters.
60 Minutes
Duration
16
Total Sets
8-12 reps
Rep Range
~840
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a decline bench at 15-30 degrees inside the Smith machine.
- Unrack the bar with it aligned over your lower chest.
- Lower the bar to the bottom of your pecs with controlled speed.
Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
Form cues
- Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
- Unrack the bar by twisting the hooks and lower it to your upper chest with control.
- Press the bar up to full lockout, driving through your palms.
Position the bench so the bar travels directly over your mid-chest.
Form cues
- Position the bench so the bar travels directly over your mid-chest.
- Retract your shoulder blades and maintain a slight arch in your lower back.
- Unrack by twisting the bar, then lower it under control to your chest.
Finish strong — take the last set close to failure.
Form cues
- Adjust the seat so the handles are aligned with your mid-chest.
- Grip the handles with a full grip and retract your shoulder blades against the pad.
- Press forward to full extension without locking out aggressively.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.