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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Smith Machine Incline Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Smith machine, Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bench at 30°, positioned so the bar meets your upper chest
  2. 2Lower slowly to a light touch
  3. 3Press straight up the track

Most common mistake

Bench placed so the bar lands on your neck or belly.

Watch a demo

Good for

  • Easy to keep adding weight
A
For chest
#13 of 32
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costStrong

The incline press on a fixed path, so you can push hard without a spotter. Like any bar, it limits depth.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SHigh-to-Low Cable FlyCable
  • ALow-to-High Cable FlyCable
  • SPec DeckMachine

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