VARIATIONS
Smith Machine Push-Up
Shoulder blades retract to lift chest toward bar
This exercise targets the rhomboids and upper back by forcing stabilization against a fixed vertical bar path. It builds scapular strength and posture control with adjustable resistance.
HOW TO DO IT
- Set the Smith bar to knee height and lock the safety catches.
- Lie face down above the bar with hands shoulder-width apart on the shaft.
- Extend legs straight back and balance on your toes.
- Retract shoulder blades to lift your chest toward the bar.
- Lower your body slowly until your chest nearly touches the bar.
- Push through the hands to return to the starting position.
COMMON MISTAKES
- Flaring elbows out wider than forty-five degrees.
- Dropping hips too low and arching the lower back.
- Failing to fully retract scapulae at the top.
- Using momentum to bounce off the bar.
TIPS
- Squeeze shoulder blades together at the top of the movement.
- Keep hips level to prevent sagging or piking.
- Focus on pulling the bar toward you rather than just pushing up.
SAFETY
- Ensure safety catches are engaged before positioning yourself under the bar.
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Push up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Lying face down
- What is raised
- Hands elevated
- Load type
- Weighted
SIMILAR EXERCISES
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