Incline Bench Press (Smith Machine)
Lie on a bench set at an incline under a Smith machine and press the guided bar from the shoulders to arm's length.
- Pattern
- Press forward
- Equipment
- Machine
- Works
- Chest, front delt, triceps
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Incline Chest Press (Machine)Try it if it feels okay
Fixed path keeps the wrist out and shortens the shoulder's range.
A fly's elbow stays fixed, so no elbow bend loads it.
Fixed path keeps the wrist out and shortens the shoulder's range.
When it stalls, these usually help
Direct work for your front delts, which this lift also depends on.
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.