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Chinup v Pause with Smith Machine

Engages multiple muscle groups at once, building coordination, strength, and conditioning.

Full BodyIntermediateStrengthPush

At a glance

Muscles workedPrimary: full body
Muscle groupFull Body
DifficultyIntermediate
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Chinup v Pause with Smith Machine.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Engages multiple muscle groups at once, building coordination, strength, and conditioning.

Common mistakes

Letting the hips sag or flaring the elbows out to the sides.

Make it harder

Increase the load slightly and add a pause at the bottom of the movement.

Make it easier

Reduce the load and focus on a slow, controlled range of motion.

Breathing

Exhale on exertion, inhale on release.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.