How to do a Machine Incline Chest Press
The Machine Incline Chest Press is a beginner machine exercise that works your chest, with help from your shoulders and triceps.
How to do a Machine Incline Chest Press, step by step
- Adjust the seat and backrest of the leverage machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet flat on the floor.
- Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
- Push the handles forward and away from your body until your arms are fully extended.
- Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using excessive weight
- Not maintaining a controlled tempo
- Arching the back
- Flaring elbows excessively
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Chest Dip (Dip Cage)
Frequently asked questions
What muscles does the Machine Incline Chest Press work?
The Machine Incline Chest Press mainly works your chest. It also works your shoulders and triceps.
Is the Machine Incline Chest Press good for beginners?
Yes. The Machine Incline Chest Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Machine Incline Chest Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Machine Incline Chest Press?
Good alternatives are Pec Deck (Machine Fly), Barbell Bench Press and Barbell Incline Bench Press.
Put it in a workout plan
Track your Machine Incline Chest Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.