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Incline Machine Chest Press

On the incline chest press machine you push the handles forward and up; most gyms have a plate-loaded version (such as Hammer Strength) or a weight-stack one. It focuses on the upper chest with the front delts and triceps helping. It suits beginners because it is simple and stable, and advanced lifters use it to train close to failure.

Main muscle: Upper chest · Helping: Chest, Front delts, Triceps · Equipment: Machine

How to do it

1. Set the seat so the handles line up with your upper chest
2. Keep your back on the pad and your shoulder blades pulled back
3. Press the handles up and forward until your arms are straight, without slamming your elbows locked
4. Return slowly to a chest stretch without letting the weights crash

Common mistakes

• Seat set wrong so the handles sit above your shoulders or below your chest
• Shrugging and arching hard as you press
• Cutting the range short on the way back

More tips

• On machines with independent arms, press one arm at a time to bring up a weaker side
• Breathe out as you press and return over 3 seconds
• If your shoulders take over, check that the handles line up with your upper chest and keep your shoulder blades pulled back

Sets and reps

3–4 sets × 6–10 reps with about 2 minutes rest; start with a light warm-up set. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Incline Machine Chest Press work?

Mainly the upper chest, with help from the chest, front delts and triceps.

Is the Incline Machine Chest Press a compound or an isolation exercise?

Compound: it works several joints and muscles together. Do it early in your workout while you're fresh.

What do I need for the Incline Machine Chest Press?

Its machine at the gym. Set the seat and pads to your size before the first set.

Is it good for beginners?

Yes. The machine guides the path, so it is easier to learn. Start light and focus on clean reps.

What can I do instead?

Try the Incline Barbell Bench Press or the Incline Dumbbell Press; they also work the upper chest.

More exercises for the upper chest

• Incline Barbell Bench Press
• Incline Dumbbell Press
• Smith Machine Incline Press

Log this exercise in OSRHQ GYM