This guide shows you how to get a full-body workout using the RitKeep PMAX-4750 Home Gym.
Smith Machine with Jammer Arms & Leg Pre...
$1,599.00 (as of October 21, 2025 13:34 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Table of Contents
- Part 1: Leg Exercises
- Part 2: Chest and Shoulder Exercises
- Part 3: Back Exercises
- Part 4: Biceps and Triceps Exercises
Home Gym Leg Exercises with the RitKeep PMAX-4750
Smith Machine Squats
Position your feet shoulder-width apart under the bar. Set the safety stops. Keep your chest up and back straight as you squat down. Press through your heels to return to standing.
Split Squats Using the Smith Machine
Step one foot forward and one back into a split stance. Lower your back knee toward the ground. The bar helps with balance and stability.
Step-Ups for Strength and Stability
Use the platform attachment. Step up with one foot, then the other. Step back down and repeat. This targets quads, hamstrings, and glutes.
Chest and Shoulder Exercises
Flat and Incline Bench Press (Smith Machine)
Set the bench flat or at an incline. Grip the bar wider than shoulder-width. Lower it to mid-chest, then press back up. Incline targets the upper chest more.
Cable Chest Flys
Stand between the dual cables with one handle in each hand. With a slight bend in your elbows, bring the handles together in front of you. Return slowly.
Shoulder Press
Use the Smith machine or free weights. Press the bar or dumbbells overhead without locking your elbows. Lower back to shoulder height.
Lateral and Front Raises (Cable or Dumbbell)
Raise arms out to the side or front to shoulder height. Keep elbows slightly bent. Use light weight to avoid strain.
Back Exercises
Pull-Ups with Different Grips
Use wide, narrow, or reverse grips on the pull-up bar. Wider grips work upper lats. Narrow grips hit lower lats and arms. Use bands for assistance if needed.
Lat Pulldown (Seated on Floor)
Sit on the ground to reach full extension. Pull the bar down in front of your chest. Focus on engaging your back, not your arms.
Cable Rows
Anchor your feet. Sit tall and pull the cable toward your torso. Squeeze your shoulder blades together at the end of the movement.
T-Bar Rows
Use the landmine and T-bar handle. Hinge at the hips. Pull the weight toward your chest. Keep your back flat and elbows close.
Bent-Over Rows (Free Weights)
Hold the bar with an overhand grip. Bend forward at the hips. Pull the bar toward your waist while squeezing your shoulder blades together.
Neutral Grip Cable Row
Use pulley handles with thumbs up. Pull toward your sides. Focus on rhomboids by squeezing shoulder blades and sticking your chest out.
Arm Workouts (Biceps and Triceps)
Close-Grip Bench Press
Lie under the Smith machine with hands shoulder-width apart. Lower the bar while keeping elbows tucked in. This targets triceps more than chest.
Skull Crushers (Lying Triceps Extension)
With a barbell, lower the weight toward your forehead by bending the elbows. Extend to return. Set safety stops just in case.
Barbell Biceps Curl
Hold a barbell with underhand grip. Keep elbows at your sides. Curl the bar to shoulder height, then lower slowly.
Triceps Dips
Use the dip station. Keep elbows close for triceps. Lower until elbows hit 90 degrees, then press up.
Triceps Pushdowns (Bar and Rope)
Use a high pulley. Keep elbows close and press down. A rope or double handle gives a neutral grip to reduce wrist strain.
Cable Biceps Curls
Use a straight bar on a low pulley. Curl the bar with elbows tucked. Can also do single-arm curls with dual pulleys.
Conclusion
Hopefully you found this guide helpful to learn the best home gym exercises using the RitKeep PMAX-4750 Home Gym. If you'd like to buy one for yourself please consider purchasing through the links on this page. For transparency, I earn a commission at no extra cost to you.
Smith Machine with Jammer Arms & Leg Pre...
$1,599.00 (as of October 21, 2025 13:34 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Need 1-on-1 Help To Get Stronger
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