45 Minutes Advanced Chest Workout with Smith Machine
A 45 minutes strength workout targeting your chest using smith machine equipment. 3 exercises, 15 total sets, designed for advanced lifters.
45 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~788
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Adjust the seat so the handles are aligned with your mid-chest.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.