Strength Training · Bodybuilding
Machine Incline Chest Press
The machine incline chest press is a supported press along an upward-forward path. It emphasizes your upper chest, with help from your shoulders and triceps.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles sit beside your upper chest.
- Sit with your head and back resting against the pad.
- Plant your feet flat on the floor.
- Grasp the handles with your thumbs wrapped around them.
- Press the handles forward and upward along the machine’s path until your arms are nearly straight.
- Lower the handles back to your starting position.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Exhale as you press.
Common mistakes
- Lifting your torso off the padReduce the load so you can press without lifting your ribs or exaggerating your lower-back arch.
- Flaring your elbows wideKeep your elbows slightly below shoulder height rather than pointing them straight out to the sides.
- Letting the weight slam downTake about two seconds to lower each rep, reversing direction smoothly without bouncing.
Safety
A poorly matched seat position or an excessively deep return can strain your shoulders along the machine’s fixed path. Excessive load increases that risk when you lose control.
- Check that the seat adjustment and any weight selector pin are fully engaged.
- Test the machine’s path with a light warm-up set before adding weight.
- Shorten the return if your upper arms are pulled uncomfortably behind your torso.
- Stop the set if you feel sharp pain or cannot complete a smooth rep.
If you have ongoing shoulder pain or a recent shoulder injury, ask a physiotherapist whether this fixed pressing path suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Incline Chest Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more clean reps at the end of each set.