At a glance
- Main muscle
- Chest
- Also works
- Shoulders and triceps
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bench at 30°.
- Bar to your upper chest.
- Don't bounce.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Stable upper-chest exercise, easy to overload.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Incline Barbell Bench Press · Barbell · rating A
- Incline Dumbbell Press · Dumbbell · rating A
- Machine Incline Chest Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine incline press.
Let Mitta set the weight.
Mitta plans the Smith machine incline press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine incline press
What muscles does the Smith machine incline press work?
The Smith machine incline press mainly trains your chest. Your shoulders and triceps help.
How many reps of the Smith machine incline press should I do?
Mitta plans the Smith machine incline press at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine incline press?
Good alternatives that train the same muscle are the incline barbell bench press, incline dumbbell press and machine incline chest press.
Is the Smith machine incline press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine incline press have rating A?
Stable upper-chest exercise, easy to overload.