Incline Machine Chest Press tutorial
The incline machine chest press is a compound movement targeting the upper chest and front shoulders. The fixed path of the machine makes it safe and easy for beginners.
How to perform
- Adjust the seat so the handles line up with your upper chest.
- Press your back flat against the pad and plant your feet on the floor.
- Grip the handles and keep your shoulder blades pulled back and down.
- Press the handles forward and up until your arms are almost straight.
- Do not lock your elbows, and pause briefly at the top.
- Return under control to stretch the chest, without letting the weight stack crash down.
Breathing: Exhale as you press and inhale as you return.
Key tips
- A seat height that puts the handles too low or too high ruins the movement path.
- Keep your wrists straight and in line with your forearms.
- Push through the middle of your palms, not your fingers.
Common mistakes
- Shrugging the shoulders toward the ears.
- Lifting the back or hips off the seat.
- Letting the weight drop quickly on the way back.
Safety: Start with a weight you can handle with good form, and shorten the return range if your shoulders feel uncomfortable.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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