The incline chest press is a machine-based exercise targeting the upper chest (pectorals), with secondary emphasis on the shoulders and tricep. It is performed on a machine, providing guided movement for safety and stability.
Also Works
ShouldersTriceps
How to Perform
1
Adjust the seat and backrest of the machine to a comfortable position.
2
Sit on the machine with your back against the backrest and your feet flat on the floor.
3
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
4
Push the handles forward and away from your body until your arms are fully extended.
5
Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest.
6
Repeat for the desired number of repetitions.
Pro Tips
•Adjust the seat so the handles align with your upper chest at the start position for optimal upper pec activation.
•Drive through the handles without fully locking your elbows at the top to maintain constant tension.
•Keep your back flat against the pad and avoid lifting your butt off the seat during heavy sets.
Common Mistakes
•Setting the seat too low, which causes the handles to start above shoulder level and overstresses the front delts.
•Gripping the handles too tightly, which fatigues the forearms and takes focus away from the chest.
•Using too much weight and relying on a partial range of motion instead of full controlled reps.