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 15-30° under the bar.
- Lower the bar to your upper chest.
- Shoulder blades together, feet planted.
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 and easy to load in small steps; the low angle keeps the emphasis on the chest rather than the shoulders.
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.
- Smith Machine Incline Press · Machine · rating A
- Low-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 low-incline press.
Let Mitta set the weight.
Mitta plans the Smith machine low-incline press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine low-incline press
What muscles does the Smith machine low-incline press work?
The Smith machine low-incline press mainly trains your chest. Your shoulders and triceps help.
How many reps of the Smith machine low-incline press should I do?
Mitta plans the Smith machine low-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 low-incline press?
Good alternatives that train the same muscle are the Smith machine incline press, low-incline dumbbell press and machine incline chest press.
Is the Smith machine low-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 low-incline press have rating A?
Stable and easy to load in small steps; the low angle keeps the emphasis on the chest rather than the shoulders.