Sit on an incline leverage machine and press the handles forward and upward to extend the arms, primarily working the chest (upper chest emphasis).
How to do the Machine Incline Chest Press#
- Adjust the seat so the handles sit roughly at the upper-chest level when you are seated and your feet are stable on the floor.
- Sit tall with a neutral head position, lift your chest, and grasp the handles with a controlled grip.
- Drive the handles forward by extending your elbows until your arms are straight but not aggressively locked out.
- Hold briefly at the top, then lower the handles slowly and under control back to the start position.
- Repeat for the planned number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Seat height set incorrectly so the handles miss the upper chest.
- Forcing a hard elbow lockout at the top of the press.
- Allowing the shoulders to round forward and losing chest elevation.
- Rushing repetitions and using momentum instead of a controlled tempo.
