Incline Chest Press (Machine)

Sit in the machine. Press the handles upward at an angle. This focuses on building the upper "shelf" of the chest muscles.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the incline chest press machine so that the handles are at chest level.
- Sit down on the machine with your back against the backrest and your feet flat on the floor.
Step 2Adjust the Machine
- Set the weight to a comfortable level that allows you to perform the exercise with proper form.
- Ensure that the machine's handles are positioned correctly for your body size.
Step 3Position Your Hands
- Grab the handles with an overhand grip, ensuring your hands are slightly wider than shoulder-width apart.
- Keep your wrists straight and aligned with your forearms.
Step 4Engage Your Core
- Sit up straight with your back pressed against the backrest.
- Engage your core muscles to stabilize your body throughout the movement.
Step 5Press the Handles
- Push the handles away from your chest by extending your arms, exhaling as you press.
- Keep your elbows slightly bent at the top of the movement to avoid locking them out.
Step 6Lower the Handles
- Slowly bring the handles back towards your chest, inhaling as you lower.
- Maintain control and avoid letting the weights drop quickly.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully place the handles back in their starting position.
- Stand up from the machine, ensuring to keep your back straight as you exit.