Incline Hammer Chest Press (Machine)

Press the handles upward at an angle. The neutral grip (palms facing each other) is often easier on the shoulder joints while still hitting the upper chest hard.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Very High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

upper chest

Secondary

front shoulders

Equipment & setup

What you need and how to position yourself before starting.

Equipment

weight machines / selectorized

Movement pattern

Bilateral

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

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

Step 1Setup
- Adjust the seat height of the incline hammer chest press machine so that the handles are at chest level when you sit down.
- Sit down on the machine with your back against the pad and your feet flat on the floor.
Step 2Position Your Hands
- Grab the handles with a neutral grip (palms facing each other).
- Ensure your hands are positioned comfortably and securely on the handles.
Step 3Adjust Your Body
- Sit up straight with your shoulders back and your chest up.
- Keep your elbows slightly bent and in line with your shoulders.
Step 4Press the Handles
- Push the handles forward until your arms are fully extended, but do not lock your elbows.
- Focus on squeezing your chest muscles as you press the handles away.
Step 5Return to Start
- Slowly bring the handles back towards your chest, maintaining control throughout the movement.
- Ensure that your elbows do not drop below the level of the machine's seat.
Step 6Repeat
- Continue to press and return for the desired number of repetitions.
- Maintain proper form and control with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit back comfortably.
- Once finished, you can safely exit the machine.

Watch full tutorial video