Machine Incline Chest Press

Muscles Worked

How to Perform

1. 1

   Adjust the seat height so the handles align with the target muscles. Your back should be flat against the pad.

2. 2

   Grip the handles firmly, brace your core, and un-rack the weight if applicable.

3. 3

   Press through the full range of motion in a smooth, controlled arc. Exhale during the pressing phase.

4. 4

   Return to the starting position under control without letting the weight stack crash. Maintain constant tension.

Common Mistakes

• Flaring the elbows to 90 degrees, which places excessive stress on the shoulder joint. Keep them at 45-75 degrees.

• Bouncing the bar off the chest instead of pausing briefly at the bottom. Touch-and-go is fine, but bouncing risks rib and sternum injuries.

• Lifting the hips off the bench to get extra drive. This reduces the range of motion and defeats the purpose of the exercise.

Pro Tips

• Cue: "Bend the bar" — try to bend the barbell into a U-shape with your hands. This automatically engages your lats and tucks your elbows into a safer position.

• Pause for a half-second at the chest before pressing. Eliminating the bounce forces your muscles to generate more force and builds strength off the chest.

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