Smith Machine Incline Bench Press

Progression Highlights

Starting Suggestions

Primer Sets139.5 lbs

Ease back in after 7 days away.

  • • Last session opened with 3 sets.
  • • 72% of Modern Era PR.
Steady Opener155 lbs

Match your last starting set to groove technique.

  • • Last top set: 195 lbs × 8 reps.
  • • 79% of Modern Era PR.
Progression Push163 lbs

Nudge the load forward while staying crisp.

  • • 84% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -19.2%
Days Since Last Session7
% of Modern Era PR100.0%
Days Since PR538

Recent Workouts

LastJan 8(7d ago)
155→195 lbs
3 sets · 26 reps · 4,510 vol
-1Dec 5, 2025(41d ago)
135→175 lbs
3 sets · 30 reps · 4,570 vol
-2Oct 25, 2025(82d ago)
115→175 lbs
5 sets · 36 reps · 5,340 vol
-3Oct 16, 2025(91d ago)
95→165 lbs
6 sets · 48 reps · 6,000 vol
-4Nov 24, 2024(417d ago)
95→155 lbs
4 sets · 43 reps · 5,585 vol

PR Progression (Modern Era)

195 lbJan 8(7d ago)
1 set8 reps1,560 vol
195 lbJul 26, 2024(538d ago)
1 set6 reps1,170 vol

Rep Range Records

1RM247 lbs · 8 repsJan 8 (7d ago)(from 195 lbs)
3RM175 lbs · 4 repsOct 25, 2025 (82d ago)
5RM195 lbs · 6 repsJul 26, 2024 (538d ago)
8RM195 lbs · 8 repsJan 8 (7d ago)
10RM175 lbs · 10 repsJul 26, 2024 (538d ago)
12RM155 lbs · 12 repsJul 26, 2024 (538d ago)

Frequently Paired

  1. 1.
    Cable Row Kelso Shrug
    33% of sessions
  2. 2.
    Dragon Flag
    33% of sessions
  3. 3.
    Incline Dumbbell Y-Raise
    33% of sessions
  4. 4.
    Standing Dumbbell Lateral Raise
    17% of sessions
  5. 5.
    Seated Triceps Press
    17% of sessions
  6. 6.
    Wide-Grip Pull-Up
    17% of sessions
  7. 7.
    Standing Cable Fly
    17% of sessions
  8. 8.
    Stomach Vacuums
    17% of sessions
  9. 9.
    Smith Machine Overhead Shoulder Press
    17% of sessions
  10. 10.
    One-Arm Dumbbell Preacher Curl
    33% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)195 lbsR1-82026-01-08
(60 days)195 lbsR1-82026-01-08
(90 days)195 lbsR1-82026-01-08
(180 days)195 lbsR1-82026-01-08
(365 days)195 lbsR1-82026-01-08
(Modern Era)195 lbsF7-26-242024-07-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
145.3
Avg. Improvement
4
Highest Weight (Modern Era)
195 lbs 2024-07-26
Latest Weight
195 lbs 2026-01-08
Lowest Weight
95 lbs 2024-11-24
Days
6
Sets
25
Highest Volume (Modern Era)
1860 2024-07-26
Reps avg. improvement
0.32

Workout History

R1-83 sets
155 lb
10
175 lb
8
195 lb
8
PR: 195 (538 days ago) [100%]
F12-53 sets
135 lb
12
155 lb
10
175 lb
8
PR: 195 (538 days ago) [90%]
Workout with Jason Kennedy
S10-255 sets
115 lb
8
135 lb
8
155 lb
8
175 lb
8
175 lb
4
PR: 195 (538 days ago) [90%]
Stopped due to this hurting forearms
R10-166 sets
95 lb
8
115 lb
8
115 lb
8
115 lb
8
145 lb
8
165 lb
8
PR: 195 (538 days ago) [85%]
program: Jeff Nippard min max week 1 day 1
U11-24-244 sets
95 lb
12
135 lb
12
145 lb
12
155 lb
7
PR: 195 (538 days ago) [79%]
F7-26-244 sets
🏆AT135 lb
12
🏆AT155 lb
12
🏆AT175 lb
10
🏆AT195 lb
6
PR: 195 (538 days ago) [100%]