Incline Machine Chest Press
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The Incline Machine Chest Press is a strength training exercise performed on a seated machine with an angled backrest, where you grip handles and press them forward in a controlled arc to target the upper chest. Its primary purpose is to build pressing strength and muscle hypertrophy in the upper pectorals while engaging the anterior shoulders and triceps as synergists. Ideal for beginners or those seeking stability over free weights, it requires only an incline chest press machine and suits lifters aiming to enhance upper body power without balance demands.
How to Perform Incline Machine Chest Press
- 1Adjust the machine seat so the handles are at mid-chest level; select your desired weight.
- 2Sit back fully against the pad with your feet flat on the floor and knees at 90 degrees.
- 3Grip the handles with palms facing forward, arms bent at 90 degrees, elbows flared slightly.
- 4Inhale as you slowly lower the handles until your elbows are just past a 90-degree angle.
- 5Exhale as you press the handles forward explosively until arms are nearly straight but not locked.
- 6Pause briefly at full extension, then reverse under control back to the starting position.
- 7Repeat for reps, maintaining steady breathing throughout.
- 8Key form tips: Keep shoulders retracted and down—avoid shrugging; do not lock elbows or let them flare too wide; use a full range without lower back arching. Common mistakes: rushing the eccentric phase, partial reps, or excessive momentum.