Smith Machine Incline Bench Press

Progression Highlights

Starting Suggestions

Primer Sets98 lbs

Ease back in after 36 days away.

  • • Last session opened with 5 sets.
  • • 50% of Modern Era PR.
Steady Opener115 lbs

Match your last starting set to groove technique.

  • • Last top set: 175 lbs × 4 reps.
  • • 59% of Modern Era PR.
Progression Push121 lbs

Nudge the load forward while staying crisp.

  • • 62% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -16.6%
Days Since Last Session36
% of Modern Era PR89.7%
Days Since PR492

Recent Workouts

LastOct 25(36d ago)
115→175 lbs
5 sets · 36 reps · 5,340 vol
-1Oct 16(45d ago)
95→165 lbs
6 sets · 48 reps · 6,000 vol
-2Nov 24, 2024(371d ago)
95→155 lbs
4 sets · 43 reps · 5,585 vol
-3Jul 26, 2024(492d ago)
135→195 lbs
4 sets · 40 reps · 6,400 vol

PR Progression (Modern Era)

195 lbJul 26, 2024(492d ago)
1 set6 reps1,170 vol

Rep Range Records

1RM234 lbs · 6 repsJul 26, 2024 (492d ago)(from 195 lbs)
3RM175 lbs · 4 repsOct 25 (36d ago)
5RM195 lbs · 6 repsJul 26, 2024 (492d ago)
8RM175 lbs · 8 repsOct 25 (36d ago)
10RM175 lbs · 10 repsJul 26, 2024 (492d ago)
12RM155 lbs · 12 repsJul 26, 2024 (492d ago)

Frequently Paired

  1. 1.
    Cable Row Kelso Shrug
    50% of sessions
  2. 2.
    Dragon Flag
    50% of sessions
  3. 3.
    Incline Dumbbell Y-Raise
    50% of sessions
  4. 4.
    Seated Triceps Press
    25% of sessions
  5. 5.
    Standing Cable Fly
    25% of sessions
  6. 6.
    Wide-Grip Pull-Up
    25% of sessions
  7. 7.
    Seated Cable Fly
    25% of sessions
  8. 8.
    Preacher Curl
    50% of sessions
  9. 9.
    One-Arm Dumbbell Preacher Curl
    25% of sessions
  10. 10.
    Triceps Pushdown
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)175 lbsS10-25(36 days ago)2025-10-25
(90 days)175 lbsS10-25(36 days ago)2025-10-25
(180 days)175 lbsS10-25(36 days ago)2025-10-25
(365 days)175 lbsS10-25(36 days ago)2025-10-25
(Modern Era)195 lbsF7-26-24(492 days ago)2024-07-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
139.7
Avg. Improvement
5.26
Highest Weight (Modern Era)
195 lbs 2024-07-26
Latest Weight
175 lbs 2025-10-25
Lowest Weight
95 lbs 2024-11-24
Days
4
Sets
19
Gap
20
Highest Volume (Modern Era)
1860 2024-07-26
Reps avg. improvement
0.42

Workout History

S10-255 sets
115 lb
8 Reps
135 lb
8 Reps
155 lb
8 Reps
175 lb
8 Reps
175 lb
4 Reps
PR: 195 (492 days ago) [90%]
Stopped due to this hurting forearms
R10-166 sets
95 lb
8 Reps
115 lb
8 Reps
115 lb
8 Reps
115 lb
8 Reps
145 lb
8 Reps
165 lb
8 Reps
PR: 195 (492 days ago) [85%]
program: Jeff Nippard min max week 1 day 1
U11-24-244 sets
95 lb
12 Reps
135 lb
12 Reps
145 lb
12 Reps
155 lb
7 Reps
PR: 195 (492 days ago) [79%]
F7-26-244 sets
🏆AT135 lb
12 Reps
🏆AT155 lb
12 Reps
🏆AT175 lb
10 Reps
🏆AT195 lb
6 Reps
PR: 195 (492 days ago) [100%]