Machine Incline Chest Press

Equipment: Machine

Machine Incline Chest Press
Primary Muscles
  • Pectoralis Major Clavicular Head
Synergistic Muscles
  • Deltoid Anterior
  • Triceps Brachii

The machine incline chest press targets the upper chest, shoulders, and triceps. Here’s how to do it:

  1. Adjust the seat and backrest of the machine so that the handles are level with your upper chest.
  2. Sit down and grip the handles with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Press the handles forward and upward until your arms are fully extended.
  4. Pause briefly at the top, then slowly return the handles to the starting position.
  5. Keep your back against the backrest and core engaged throughout the movement.
  6. Repeat for the desired number of repetitions.

Machine Incline Chest Press – A Safer Path to Upper Chest Growth

The machine incline chest press is a great way to focus on your upper chest development without worrying about balancing free weights. It’s ideal for beginners and experienced lifters alike.

Let’s break down why this machine matters and how to use it for the best results.


What Is the Machine Incline Chest Press?

This exercise involves pressing handles upward and forward on a machine set at an incline angle, typically around 30–45 degrees.

It mimics the incline barbell or dumbbell bench press but adds extra stability, making it easier to focus on chest activation without worrying about balance or spotters.


Why Use the Machine Incline Chest Press?

  • Focus more on the upper chest by reducing the need to stabilize heavy free weights
  • Lower injury risk compared to free-weight pressing
  • Great for beginners learning pressing mechanics
  • Useful for experienced lifters to isolate the chest with heavy loads safely

It’s a practical and efficient tool for building strength and muscle in the upper body.


How to Program the Machine Incline Chest Press

Ideal placement: Early or mid-way through push or chest days, depending on training focus.

Rep ranges:

  • Strength: 4–6 reps per set
  • Hypertrophy (muscle growth): 8–12 reps per set
  • Endurance: 12–15 reps per set

Example:

  • 3–4 sets of 8–10 reps with controlled movement

💡 Track your improvements using Auto Progression inside Volym.

Equipment:

  • Incline chest press machine (plate-loaded or pin-loaded)

Pro Tips

  • Set the seat height so that the handles are level with your mid to upper chest.
  • Keep your feet firmly planted and avoid arching excessively.
  • Focus on squeezing the chest at the top of each rep.
  • Control the lowering phase to maximize time under tension.

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