Smith Machine Bench Press

Progression Highlights

Starting Suggestions

Primer Sets115 lbs

Ease back in after 322 days away.

  • • Last session opened with 4 sets.
  • • 47% of Modern Era PR.
Steady Opener135 lbs

Match your last starting set to groove technique.

  • • Last top set: 135 lbs × 10 reps.
  • • 55% of Modern Era PR.
Progression Push142 lbs

Nudge the load forward while staying crisp.

  • • 58% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -2.4%
Days Since Last Session322
% of Modern Era PR55.1%
Days Since PR502

Recent Workouts

LastFeb 27, 2025(322d ago)
135→135 lbs
4 sets · 52 reps · 7,020 vol
-1Aug 31, 2024(502d ago)
135→245 lbs
4 sets · 34 reps · 6,450 vol
-2Aug 28, 2024(505d ago)
135→225 lbs
4 sets · 40 reps · 7,320 vol
-3Jul 23, 2024(541d ago)
155→215 lbs
4 sets · 42 reps · 7,850 vol
-4Jul 13, 2024(550d ago)
185→225 lbs
4 sets · 35 reps · 7,195 vol

PR Progression (Modern Era)

245 lbAug 31, 2024(502d ago)
1 set4 reps980 vol
225 lbJul 13, 2024(550d ago)
2 sets13 reps2,925 vol
225 lbJul 5, 2024(558d ago)
2 sets11 reps2,475 vol
225 lbJun 7, 2024(586d ago)
1 set6 reps1,350 vol
215 lbMay 20, 2024(604d ago)
2 sets6 reps1,290 vol
205 lbMay 11, 2024(613d ago)
1 set6 reps1,230 vol

Rep Range Records

1RM285 lbs · 8 repsJul 13, 2024 (550d ago)(from 225 lbs)
3RM245 lbs · 4 repsAug 31, 2024 (502d ago)
5RM225 lbs · 6 repsJun 7, 2024 (586d ago)
8RM225 lbs · 8 repsJul 13, 2024 (550d ago)
10RM205 lbs · 10 repsJun 23, 2024 (570d ago)
12RM185 lbs · 12 repsJun 23, 2024 (570d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    32% of sessions
  2. 2.
    Weighted Hanging Leg Raise
    12% of sessions
  3. 3.
    Incline Dumbbell Flyes
    16% of sessions
  4. 4.
    Dips - Chest Version
    8% of sessions
  5. 5.
    High Cable Curls
    16% of sessions
  6. 6.
    Cable Rope Overhead Triceps Extension
    28% of sessions
  7. 7.
    Low Cable Crossover
    8% of sessions
  8. 8.
    Machine Preacher Curls
    16% of sessions
  9. 9.
    Dumbbell 2-Arm Triceps Extension
    12% of sessions
  10. 10.
    Isolateral Plate Loaded Shoulder Press
    8% of sessions
Action: Try 145 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)135 lbsR2-272025-02-27
(Modern Era)245 lbsS8-31-242024-08-31
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
169.9
Avg. Improvement
1.9
Highest Weight (Modern Era)
245 lbs 2024-08-31
Latest Weight
135 lbs 2025-02-27
Lowest Weight
45 lbs 2024-04-11 12:09:00
Days
25
Sets
105
Gap
110
Highest Volume (Modern Era)
2220 2024-06-23 11:49:32
Reps avg. improvement
0.13

Workout History

R2-274 sets
135 lb
16
135 lb
15
135 lb
11
135 lb
10
PR: 245 (502 days ago) [55%]
Pause the bottom and do as many as possible. Bouncy bench!
S8-31-244 sets
135 lb
12
205 lb
10
225 lb
8
🏆AT245 lb
4
PR: 245 (502 days ago) [100%]
W8-28-244 sets
135 lb
12
185 lb
10
205 lb
10
225 lb
8
PR: 245 (502 days ago) [92%]
T7-23-244 sets
155 lb
12
185 lb
12
205 lb
10
215 lb
8
PR: 245 (502 days ago) [88%]
S7-13-244 sets
185 lb
12
205 lb
10
225 lb
8
225 lb
5
PR: 245 (502 days ago) [92%]
F7-5-244 sets
185 lb
12
205 lb
10
225 lb
6
225 lb
5
PR: 245 (502 days ago) [92%]