Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Machine Plate Loaded Front Military Press
3 sets 路 10 reps 路 45s rest
A guided overhead press, which is the friendliest way to learn the pattern.
Steps
Set the seat so the handles sit just above shoulder height when your arms are bent and ready to press.
Grip both handles with palms facing forward and press your back firmly into the pad.
Brace your core and press the handles straight up overhead, exhaling as you drive.
Lock out softly at the top with the arms extended, keeping the shoulders down away from the ears.
Lower the handles slowly over 2 to 3 seconds until they return to shoulder level.
Reset the breath and repeat for 8 to 12 reps, keeping the chest proud the whole set.
Cues
Back on the pad.
Press straight up.
Ribs stay down.
Common mistakes
Arching the lower back hard off the pad to use the chest, which strains the spine and loses the shoulder focus.
Letting the handles drift forward instead of pressing straight up, which puts unnecessary load on the front shoulders.
Locking the elbows out hard at the top, slamming the joint instead of stopping with control.
Letting the weight drop fast on the way down and skipping the slow lowering portion of every rep.
2. Smith Machine Incline Bench Press
3 sets 路 10 reps 路 45s rest
The fixed bar path lets you press closer to failure without a spotter.
Steps
Set the incline bench under the Smith bar at about 30 to 45 degrees, with the bar over your upper chest.
Lie back on the bench, plant your feet flat on the floor, and grip the bar slightly wider than shoulders.
Pull your shoulder blades back and down into the bench to set a stable pressing position.
Unrack the bar by rotating the wrists, then lower it slowly to your upper chest with elbows at about 60 degrees.
Pause briefly at the bottom with the bar touching the chest and tension held through the upper body.
Drive the bar back up to full lockout by pressing through the upper chest and triceps.
Cues
Feet planted.
Lower to the chest.
Even tempo.
Common mistakes
Setting the incline too high, which turns the lift into an overhead press and removes the chest focus.
Letting the elbows flare to 90 degrees, which strains the front shoulders and reduces chest engagement.
Lifting the hips off the bench to use leverage, which destabilizes the lift.
Bouncing the bar off the chest to use momentum instead of a controlled press.
3. Machine Dips
3 sets 路 10 reps 路 45s rest
Assisted dips let you pick the resistance instead of fighting your whole bodyweight.
Steps
Set the seat height so your shoulders sit just above the handles when your arms are fully extended down.
Grip the handles with palms facing each other and press your back firmly into the pad.
Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps.
Lock out at the bottom without slamming the joints, holding the squeeze for a beat.
Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees.
Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set.
Cues
Chest tall.
Elbows track back.
Comfortable depth.
Common mistakes
Letting the elbows flare wide, which pulls tension off the triceps and stresses the front shoulders.
Setting the seat too high so the elbows can't reach a full stretch, shortening the working range.
Letting the stack drop fast at the top of each rep, removing the slow lowering phase.
Hunching the shoulders forward under load instead of staying tall and proud through the chest.
4. Smith Machine Close Grip Bench Press
3 sets 路 10 reps 路 45s rest
Narrow hands move the work to the triceps while the bar stays on its track.
Steps
Set the bench on the Smith machine so the bar lines up directly over your lower chest when you lie down.
Lie on the bench, plant your feet flat on the floor, and grip the bar with hands shoulder-width apart.
Pull your shoulder blades back and down into the bench to create a stable pressing platform.
Unrack the bar by rotating the wrists, then lower it slowly to your lower chest with elbows tucked close.
Pause briefly at the bottom with the bar touching the chest and the elbows still tight to the sides.
Press the bar back up to full lockout by driving through the triceps and chest in one smooth motion.
Cues
Hands inside shoulders.
Elbows close.
Press up.
Common mistakes
Setting the grip too narrow so the wrists collapse inward under load, which strains the joint.
Letting the elbows flare wide, which removes the triceps bias and stresses the front shoulders.
Bouncing the bar off the chest to use momentum instead of a controlled touch and press.
Forgetting to rotate the wrists to rack the bar at the end of the set, dropping it onto the safeties.
5. Machine Cable V Bar Push Downs
3 sets 路 12 reps 路 40s rest
Closes the session with a triceps finisher that needs no balance at all.
Steps
Attach a V-bar to a high cable pulley and stand facing the machine with feet hip-width apart.
Grip the V-bar with both hands, palms angled inward and slightly down.
Tuck your elbows in close to your sides and pull the bar down to chest height as the start.
Brace your core and press the bar down by extending your elbows, keeping them pinned.
Lock the arms out fully at the bottom with a brief squeeze of the triceps.
Let the bar travel slowly back up to chest height under control before the next rep.
Cues
Elbows pinned.
Extend fully.
Control the return.
Common mistakes
Letting the elbows drift forward and away from the ribs, which turns it into a press.
Leaning the torso heavily over the bar to use bodyweight instead of triceps strength.
Cutting the lockout short instead of fully extending the arms at the bottom.
Snapping the bar back to the start and skipping the controlled return.