Exercise guide · Chest

Machine Incline Chest Press

The Incline Chest Press (Machine) is a guided compound press for the chest, with assistance from the front delts and triceps. Its upward pressing angle distinguishes it from a flat machine chest press.

Targets: Chest
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Incline Chest Press

Adjust the seat and, if available, the start position so the handles sit around upper-chest to shoulder level without forcing your elbows far behind your torso. Follow the machine placard because lever paths and handle styles vary.
Sit with your back against the pad, feet planted, and core braced. Take a full grip and keep each wrist stacked with its forearm.
Set your shoulders down and back against the pad, then press the handles forward and upward along the machine's fixed path.
Extend your elbows under control without forcefully snapping them into lockout or letting your shoulders roll forward.
Return slowly until you reach a comfortable chest stretch while your back and shoulders remain supported, then repeat.

Form cues

Handles start near the upper chest
Wrists stacked over forearms
Shoulders stay down against the pad
Press up and forward; lower with control

Common mistakes

Setting the seat so low that the movement becomes mostly a shoulder press
Letting the elbows travel far behind the torso at the bottom
Lifting the back or hips away from the pads to move more weight
Bouncing out of the bottom or slamming the machine into its stops

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use the machine's start-assist or a shorter start position if provided. Reduce the load or range if the bottom position causes shoulder pain, and stop for sharp pain.

Alternatives

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