Step by step
- Raise the backrest to 30–45° and place the bench so the bar comes down to your upper chest.
- Set the stops just above your chest.
- Grip slightly wider than your shoulders and unhook the bar.
- Lower under control to your upper chest and press until your arms are straight.
Tip: It's a good exercise to push close to failure safely thanks to the stops.
Common mistakes
Move the bench until the bar comes down just below your collarbones.
Above 45° your shoulders work more.
Pause briefly at the bottom and press with control.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What angle should I use?
Between 30 and 45°. The steeper, the more your shoulders work.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add smith machine incline press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.