Incline Chest Press Machine

Incline machine chest press: a guided path up and forward.

• Compound
• Machine
• Beginner

How to do it

• Set the seat so the handles line up with the upper chest
• Backrest at ~30–45° with the shoulder blades retracted; if you feel it mostly in the shoulders, lower it
• Lower to the upper chest under control and press in a straight line

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 2–3 s to your upper chest, press under control

Common mistakes

• Setting the backrest so steep that the shoulders take over
• Leaving the handles below chest level and pressing toward the floor

Muscles worked

Primary

• Chest
• Anterior deltoid

Secondary

• Triceps

Alternatives

• Incline Dumbbell Press
• Bench Press
• Chest Fly / Pec Deck
• Standing Overhead Press