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Incline Bech Smith Machine Chest Press

Improves overall chest strength and triceps development

ChestBeginnerStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: triceps
Muscle groupChest
DifficultyBeginner
TypeStrength · Push
Sets & reps4 sets × 12-15 reps
Estimated calories burned~38 kcal

How to do it

  1. Step 1: Setup — Sit on a incline bench and grip the smith machine bar with your hands slightly wider than shoulder-width apart.
  2. Step 2: Initiation — Press the bar upwards, extending your arms fully.
  3. Step 3: Mid-phase — Lower the bar to your chest, keeping your elbows close to your body, and pause for 1-2 seconds.
  4. Step 4: End-position — Press the bar upwards, extending your arms fully.
  5. Step 5: Return — Lower the bar back to the starting position and rest.
  6. Step 6: Breathing and rhythm reminder — Focus on a steady breathing rhythm and avoid jerking the weight.
  7. Step 7: Safety note — Make sure to use a stable bench and avoid arching your back.

Equipment

Coaching tips

Benefits

Improves overall chest strength and triceps development

Common mistakes

Letting the shoulders roll forward or using too much weight, which can lead to injury

Make it harder

Increase the weight or add more reps

Make it easier

Use a lighter weight or remove the pause

Breathing

Inhale during the lowering phase, exhale during the pressing phase

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Alternating Flat Bench Dumbbell Press

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Alternating Single Dumbbell Incline Press

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Breast Lift Incline Press with Resistance Band

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Breast Lift Overhead Plate Press

Intermediate · 4 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.