Smith Machine Incline Bench Press
- Primary musclesChest
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Machine Incline Bench Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet an incline bench inside the Smith machine and place the bar at a height you can unrack from lying down. Lie back so your upper chest sits under the bar.
Take an overhand grip a little wider than shoulder width and unhook the bar, holding it over your chest with nearly straight arms.
Inhale and lower the bar slowly until it touches your upper chest. Take roughly twice as long going down as coming up.
Pause briefly, then exhale and press the bar back to the start, squeezing your chest.
Lock out gently at the top, then repeat for the planned reps.
Beginners should have a spotter nearby. Without one, increase the load in small steps and use the safety catches.
Keep your feet planted and your shoulder blades pulled back so the chest does the work, not the front of your shoulders.
Similar exercises
All Chest exercises · 60
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.