Upper Body Machine Workout

Using machines at the gym can be a great way to isolate muscle groups, learn exercises safely, and adjust the resistance easily.

Here is an upper body workout using machines:

1. Incline bench press
2. Machine shoulder press
3. Upright row
4. Lat pull down

A few reminders and tips:

• When starting out, set the machine to a weight at which you can perform 10 to 12 reps per set.  
• Perform 3 to 4 sets of each exercise. 
• Keep your movements controlled. Avoid dropping weights or holding your breath. 
• Be sure to warm up prior to working out and cool down afterwards. 

Hammer Strength Machine Incline Bench Press

1. Sit on the end of the incline bench and lie back with the handles just below shoulder height. The handles should mimic the position of the bar when performing bench press.
2. Position your palms on the handles, inhale, and set your shoulder blades together on the bench.
3. Press the handles to extension as you exhale but keep the shoulder blades packed.
4. Repeat for the desired number of repetitions.

Muscle and Strength. (n.d.). Hammer Strength Machine Incline Bench Press. https://www.muscleandstrength.com/exercises/hammer-strength-incline-bench-press

Machine Shoulder Press

1. Assume a seated position on the machine with the handles set at roughly shoulder height.
2. Grab the handles with a pronated or neutral grip.
3. Inhale and press directly overhead.
4. Slowly lower the handles back to the starting position.
5. Repeat for the desired number of repetitions.

Muscle and Strength. (n.d.). Machine Shoulder Press Video Exercise Guide. https://www.muscleandstrength.com/exercises/machine-shoulder-press

Smith Machine Upright Row

1. Select the desired weight and load it onto a barbell.
2. Unrack the bar by rotating the safety latches off the j-hooks.
3. Inhale, brace your abs, and then lead the movement by driving the elbows high as you pull the bar to chest height.
4. When the bar has reached its peak, reverse the movement slowly while controlling the bar back to the starting position.
5. Repeat for the desired number of repetitions.

Muscle and Strength. (n.d.). Smith Machine Upright Row Video Exercise Guide. https://www.muscleandstrength.com/exercises/smith-machine-upright-row.html

Wide Grip Lat Pull Down

1. Attach a wide grip handle to the lat pull down machine and assume a seated position.
2. Grasp the handle with a pronated grip (double overhand) as wide as possible.
3. Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
4. Pull the handle toward your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
5. Repeat for the desired number of repetitions.

Muscle and Strength. (n.d.). Wide Grip Lat Pull Down Video Exercise Guide. https://www.muscleandstrength.com/exercises/wide-grip-pull-down

If you haven’t already checked out our full-body workout using machines or our lower body machine workout (hyperlink to our post on the website) posts, follow the links to get more exercise ideas and tips!