Incline Machine Chest Press

How to perform the Incline Machine Chest Press

1. Adjust the seat of the incline press machine so the handles align with the upper chest just below the collarbones.
2. Sit back with the shoulder blades pinned to the pad and grip the handles with the wrists over the elbows.
3. Press the handles up and forward along the fixed path until the arms nearly extend, biasing the upper chest.
4. Because the machine fixes the arc, focus on squeezing the upper pecs at the top rather than steering the load.
5. Return under control until the hands are level with the upper chest and you feel a stretch.
6. Keep the back flush with the pad the whole set instead of shrugging the shoulders to press higher.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Setting the seat so the handles push at the mid or lower chest rather than the upper chest.
• •Shrugging the shoulders up to press higher instead of keeping them pinned to the pad.
• •Snapping the elbows into a hard lockout at full extension.
• •Letting the handles drop back too fast and jerk the shoulders into a stretch.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.