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Incline Machine Chest Press 9s · no sound

Incline Machine Chest Press

Seated machine press on an upward path that loads the upper chest along a fixed, guided arc.

Primary muscle
Chest
Equipment
Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Adjust the seat so the handles sit just below shoulder height and load the machine.
  2. Sit back against the pad with your feet planted and your hips square in the seat.
  3. Grip the handles with palms facing forward and set your shoulder blades down and back.
  4. Exhale and press the handles up and forward until your elbows are nearly straight.
  5. Hold the top position briefly without locking the elbows out hard.
  6. Lower the handles under control until your chest feels a stretch, then repeat.

Common mistakes

  • Starting with the handles above shoulder height turns the exercise into a shoulder press and loads the deltoids instead.
  • Letting the shoulder blades slide forward as you press puts the front of the shoulder under avoidable strain.
  • Pushing the head and upper back off the pad to move more weight shortens the range and stresses the neck.
  • Dropping the handles back quickly wastes the eccentric, which is where much of the chest stimulus comes from.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

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Good to know

What muscles does the Incline Machine Chest Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Incline Machine Chest Press?
It uses a machine. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Incline Machine Chest Press good for beginners?
GymVim rates it beginner.

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