Chest · Compound

Machine Incline Chest Press

A machine press on an upward path that trains the upper chest with a fixed, stable movement.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Machine
LEVEL
Beginner
REPS
8-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the handles line up with your upper chest.

  2. Sit with your back and head against the pad, feet flat, and grip the handles.

  3. Press the handles up and forward until your arms are almost straight.

  4. Return slowly until your hands are level with your chest, without letting the weight stack touch down.

COMMON MISTAKES

  • Seat set too low or too high; set it so the handles start at upper-chest height.
  • Shoulders rolling forward off the pad; keep your shoulder blades pulled back against it.

TIPS

  • Stop just short of locking the elbows to keep tension on the chest.

QUESTIONS

Which muscles does Machine Incline Chest Press work?

The main muscle is Upper chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Machine Incline Chest Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Machine Incline Chest Press?

These train the same muscles: Incline Dumbbell Press, Smith Machine Incline Press.