58 SMITH MACHINE EXERCISES AND THE MUSCLES THEY TARGET

58 SMITH MACHINE EXERCISES AND THE MUSCLES THEY TARGET

CHEST (0:36)
1)DECLINE NARROW GRIP PRESS
2)INCLINE PUSH UP
3)INCLINE WIDE GRIP PRESS
4)LANDMIND PRESS
5)STANDARD PRESS
6)DECLINE PUSH UP
7)INCLINE CLOSE GRIP PRESS
8)DECLINE WIDE GRIP PRESS
9)INCLINE SINGLE ARM PUSH UP
10)REVERSE GRIP PRESS
11)STANDARD INCLINE PRESS
12)CLOSE GRIP PRESS
13)GUILLOTINE PRESS
14)STANDARD DECLINE PRESS

BACK (6:32)
1)REVERSE GRIP BENT OVER ROW
2)INVERTED ROW
3)BENT OVER UNILATERAL NEUTRAL GRIP ROW
4)REVERSE GRIP INVERTED ROW
5)PULL-UP
6)UNILATERAL INVERTED ROW
7)BENT OVER ROW
8)UNILATERAL REVERSE GRIP INVERTED ROW
9)UNILATERAL HANGING FACEPULL
10)BENT OVER WIDE GRIP HIGH ROW

SHOULDERS (11:21)
1)KNEELING UNILATERAL SHOULDER PRESS
2)UNILATERAL HANGING FACEPULL
3)SEATED SHOULDER PRESS
4)UNILATERAL SHOULDER SHRUG
5)KNEELING SHOULDER PRESS
6)BODY WEIGHT FRONT RAISE
7)SHOULDER SHRUGS
8)BENT OVER WIDE GRIP ROW
9)UPRIGHT ROW
10)LANDMINE PRESS

ABS (16:05)
1)HANGING CRUNCH
2)LYING SIT UP
3)SIDE BEND
4)ALTERNATING SIDE HANGING CRUNCH
5)LYING REVERSE CRUNCH
6)DECLINE SIT UP
7)SPLIT BENCH HANGING CRUNCH

LOWER BODY (19:44)
1)WEIGHTED GLUTE BRIDGE
2)SUMO ROMANIAN DEADLIFT
3)CALF PRESS
4)TRADITIONAL SQUAT
5)ALTERNATING BACKWARDS LUNGE
6)ROMANIAN DEADLIFT
7)LEG PRESS
8)WIDE STANCE SQUAT
9)SISSY SQUAT
10)BALLET SQUAT
11)SINGLE LEG ROMANIAN DEADLIFT
12)DROP LUNGES
13)WEIGHTED SINGLE LEG GLUTE BRIDGE
14)SINGLE LEG CALF PRESS

ARMS (25:50)
1)HEAD BANGER
2)DRAG CURL
3)DIPS

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