Upper body · Machines & free weights

Incline machine press

chest, shoulders · Level Beginner · Chest machine

Upper bodyMachines & free weightsBeginner

4 × 10-12  ·  Equipment: Chest machine

Muscle groups: Chest · Shoulders

Muscles worked

Front
Back
Primary Secondary Not worked

How to do incline machine press

  1. Set the incline seat so the handles are at mid-chest height.
  2. Keep your back and head on the pad.
  3. Press up and slightly forward.
  4. Lower under control feeling tension in the upper chest.

Mistakes to avoid

  • Don't arch your chest off the pad when pressing.
  • Avoid letting the handles drop below chest level (shoulder strain).
  • Don't lock your elbows.

Progression

  • Add weight weekly while keeping range. At 4x12, raise the load and drop to 8 reps.

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