Smith Machine Incline Bench Press

Chest

Smith Machine Incline Bench Press

Smith Machine Incline Bench Press (Start)

LevelBeginner EquipmentMachine MechanicCompound ForcePush

An incline press on the Smith machine that targets the upper chest and front shoulders with a guided bar path.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench at 30-45 degrees inside the Smith machine so the bar lines up with your upper chest.
2Lie back, plant your feet and squeeze your shoulder blades together.
3Grip the bar a little wider than shoulder width and unlock it.

How to perform

1Lower the bar slowly to your upper chest.
2Keep your elbows at roughly 45-70 degrees from your torso.
3Press the bar up until your arms are straight.
4Re-rack the bar after your last repetition.